Alkaline Diet Simplified! v3.0

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2 © Copyright 2004-2006 by Michael Murray. Reproduction in any form without express written permission is prohibited.

A C I D A L K A L I N E D I E T S I M P L I F I E D !

Copyright © 2004-2009, Michael Murray

All rights reserved. No part of this publication may be reproduced or utilized in any form or by

any means without written permission from the publisher, except as acknowledged quotes orsource information presented in reviews, reports, or research.

Published by Michael Murray

Revision 3.1

Visit us on the web at:

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or the forum:

http://www.AcidAlkalineDiet.com/forum

Note: The information in this book is for educational purposes only and isnot recommended as a m eans of diagnosing or treating an il lness. Allmatters concerning physical and mental health should be supervised by ahealth practit ioner knowledgeable in treating that particular condition.

Neither the publisher nor author directly or indirectly dispense medicaladvice, nor do they prescribe any remedies or assume any responsibil ity

for those who choose to treat themselves.

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© Copyright 2004-2006 by Michael Murray. Reproduction in any form without express written permission is prohibited. 3


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Dear Friend,

Welcome to Acid Alkaline Diet Simplified! , and congratulations on your commitment to take yourbody and your life to the next level. As you begin this program, you are taking the first stepstowards transforming your health and vitality. I am thrilled to share this incredible informationwith you, not just because they are the culmination of my many years of experience in the field,but because they have helped thousands of people just like you achieve a new level of healthand vitality. Acid Alkaline Diet Simplified! is an opportunity not just to talk about, but toexperience an extraordinary, healthy lifestyle.

Over 10 years ago, I began to study the methods that have become Acid Alkaline Diet Simplified! . For many years, I observed and researched all the fad diets, supplements, magic

pills, and gadgets that promised overnight fitness, and wondered if staying healthy wasnecessarily as difficult as it seemed.

The question I attempted to answer was: how can we prevent our health from deteriorating, orbetter yet, how can we regain our youth. In our life time, we go from the point when weseemed to be running on a nuclear reactor (just look at any kid under 6 years old and you’llknow what I mean) to the point where we are literally falling apart at the seams, getting worseevery day. Why?

What I discovered in the past few years has not only answered these questions, but has givenme a clear, simple answer to the puzzle of health. I now realize that health need not be difficultto maintain or regain. The principles I have learned have not only been proven by science, but

they have prompted many scientists to take an active stance to spread the good knowledge. Acid Alkaline Diet Simplified! is your chance to learn how I have created a level of consistenthealth and energy. But don’t just take my word for it! Apply seriously the principles I have listedin this course for the duration and judge their vitality first hand by the results they produce.When you understand how your body works and give it the respect and care it deserves, it willtake care of you!

Make a point to enjoy this course and have fun with it… but most importantly use it! In orderfor you achieve your health goals and physical vitality, you must make these principles a part of your life. Always keep in mind that what you have done so far for your health has given you theresults you have today… so if you want better (or just different) results, you must take differentactions. Congratulations once again on making the commitment to take action, and to create an

extraordinary health and vitality.

To your health,

Michael Murray, LENutritional Coach





Table of Contents

Welcome to Acid Alkaline Diet Simplified! ............................................................................. 3 Read This Only If You Want This To Work! ........................................................................... 7

Where Do I Start? ........................................................................................................... 7 How Is the Program Organized? ....................................................................................... 7

Let Yourself Win .......................................................................................................... 8 Lesson 1: Borrow Nature’s Gold........................................................................................... 9

Want To Be Rich? ........................................................................................................ 9 How Do You Hydrate Properly? ....................................................................................12

Are You A Dried Prune? ...............................................................................................14 How Much Is Enough? ................................................................................................16 What Kind Of Water To Drink? .....................................................................................17 Homework .................................................................................................................22

Lesson 2: Get The Most Out Of Your Food ..........................................................................24 Awareness .................................................................................................................24 Food Combining: How To Get The Most Out of Your Food ..............................................25 Homework .................................................................................................................34

Lesson 3: Win the Germ Warfare ........................................................................................36 Major Illnesses and Their Symptoms ............................................................................37

A Different Approach ..................................................................................................38

Win the Germ Warfare ................................................................................................39 Homework .................................................................................................................46

Lesson 4: Sugar, Sugar Everywhere! ..................................................................................47 Sugar Cravings ...........................................................................................................47

Aspartame: Artificial Sweetener Death Sentence ...........................................................48 Natural Sugar Substitutes ............................................................................................49 Homework .................................................................................................................50

Lesson 5: Give Yourself the Gift of Life................................................................................51 Oxygen ......................................................................................................................51 Don’t Forget To Breath! ..............................................................................................52 Move Your Body! ........................................................................................................53 Homework .................................................................................................................55

Appendix A: Acid/Alkaline Foods Chart ................................................................................56





Appendix B: Microbial Loads of Foods .................................................................................64 Appendix C: The Myth of Protein ........................................................................................65 Appendix D: Calcium & Vegetable Sources ..........................................................................68 Appendix E: Menus & Recipes ............................................................................................70

Sample Menu ................................................................................................................70 Recipes .........................................................................................................................71

Dressings, Dips and Sauces .........................................................................................71 Shakes, Milks and Smoothies .......................................................................................75 Beverages, Tea and Milk .............................................................................................78 Soups and Salads .......................................................................................................79 Entrees (Breakfast, Lunch, Dinner)...............................................................................83 Desserts and Snacks ...................................................................................................87

Appendix F: Shopping List .................................................................................................91 Spices ...........................................................................................................................91 Seeds & Nuts ................................................................................................................91 Grains ...........................................................................................................................91 Beans & Peas ................................................................................................................91 Fresh Vegetables ...........................................................................................................92 Fresh Fruits ...................................................................................................................92 Other Items ..................................................................................................................92

Appendix G: The Case For Alkaline Diets And Lifestyle..........................................................93





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In the previous version of my home study course, I had included a nice introduction that madethe case for alkalizing, what it was all about, and why it was so critical to healthy living...

I was so proud of it! It took me a while to write it, and I thought it made a lot of sense.

It turns out that 9 out of 10 people didn’t read it!!!!

It seems that they were more interested in diving right in , and didn’t have the patience to reada couple of pages of “fluff” (their words, not mine)! So I moved that entire section to the end of this manual (see Appendix G)...

So, let’s dive right in!...

Wh er e Do I Sta r t ? The first thing to do is to open the Quick Start Guide that accompanied the home study course.That Guide includes instructions for what to do right now, today, and this week.

Open that file right now, and follow the instructions listed there the best way you can. It willonly take you 15 minutes to get started with alkalizing your body right now!

Once you’re finished with the Quick Start Guide, come back to this point in the program andcontinue reading.

How I s t he Pr og r am Or gan i zed?

In this course, you will learn how to notice, understand, and support your body.

The course doesn’t make any assumptions about your health or your level of understanding of the topics covered. So if you are an old hand at some of the topics I cover, I strongly urge youto read those topics anyway. I have made every effort to provide you with information you canuse, as opposed to theoretical knowledge that doesn’t apply to your daily life.

There is something useful for everyone in every lesson!

The course is divided into five weekly lessons and homework assignments. You should setaside two hours each week, at the beginning of your week, to go through the lesson for thatweek and to map out an action plan for your week.

It is absolutely critical that you read all the material for each week before proceeding with that

week’s homework assignments. Frequently, the main point of a lesson is made towards theend of the lesson, and if you skip reading the lesson in its entirety, you’ll probably miss theboat!

As with anything else in life, you will get out of this course only what you put into it.

If you skip the material covered in the lessons, or if you do not do the homework assignments,you will be shooting yourself in the foot. You have already invested in this course… why notplay all out to get the maximum benefits you could get?





It only takes five short weeks to rebuild a foundation for your health and vitality. So make acommitment to stay the course.

Let Yourself Win

There is a saying “What gets measured, gets done. What gets recorded gets done better!”

I want you to do better. I want you to make a point to report to yourself your own successesand failures. To help you do that, I have provided you with a Success Area on the forum:(http://acidalkalinediet.com/forum). You will need to register there and create a new thread foryourself where you will record your progress.

This is your task to do Right Now:

Step 1) Register on the forum:

http://acidalkalinediet.com/forum/profile.php?mode=register&agreed=true

Step 2) Go to the introduce yourself section. Then I want you to create a new post and addthe following right now:

• Your initial health conditions• What you have done so far to fix them (and the results)

• Your top three health conditions that you want to change

Feel free to add your story if you like.

Step 3) Next go to the success log area and you are going to create your daily log thread.

Create your thread and call it something like “Michael’s Success Journey” or something similar.

You will use this Success Log to keep your motivation high, until you build the necessarymomentum to carry you forward past this course.

I want you to review and post your progress at least weekly, you can do it daily if that will keepyou on track. It is a beautifully motivating and satisfying thing to see health problems, achesand pains disappear.

Before you proceed to lesson one, make sure you do the steps above.

Start right now!

Don’t wait until tomorrow or the beginning of the week. Stand where you are, and begin your journey into better health and vitality this instant! Don’t you deserve it?

Proceed to Lesson One ONLY once you have finished your work here.

http://acidalkalinediet.com/forum















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Lesson Goals:

• Learn the critical role proper hydration plays inthe alkaline diet.

• Learn to recognize and identify the signs of dehydration.

• Learn how to hydrate properly and what kindsof waters to use.

• Identify how much water you need to drink,and set a schedule for increasing your water

intake to get there.

Perhaps you have heard the adage “Nature’s gold isgreen”… Well, the gold we’re talking about here is notgreen, golden, red, yellow, or any other color. As amatter of fact, the gold I’m referring to doesn’t haveany color (or at least, it shouldn’t).

Want To Be Rich?

I’m sure by now you’ve recognized that the gold that I

was referring to is WATER.Water is an essential and the major component of all living matter, and the largest singlecomponent of our bodies. Water is the one substance (other than oxygen) that we mustabsolutely have if we are to survive.

An adult can live several weeks without food, but no more than about 10 days without water:

• You can lose 50% of your glucose and survive,

• You can lose 50% of your body fat and survive,

• You can lose 50% of your protein and survive,

• You can lose only 20% of your water before you die of dehydration!

Our brains are approximately 80% water. Keep in mind that when we are born our bodies are90% water and 10% matter. As an aging adult, our bodies begin losing water, dehydration setsin, and hydration falls to about 70% water and 30% matter. Upon death, the body is only 50%water!

Interestingly, because of the gradualness of the sensation of thirst over a number of years, ourbodies become chronically and increasingly dehydrated, from an early adult age… and we don’teven notice it! Just because we don’t feel thirsty, it doesn’t mean that we are not dehydrated.





Since the water we drink provides for all cellular and bodily functions (digestion, respiration,perspiration, elimination just to name a few), the decrease in our daily water intake affects theefficiency of all cellular activity.

Try to visualize your cells as a fish in a fish bowl: Just like the fish is only as healthy as thewater it swims in, the cell is only as healthy as the fluids it is bathed in! As our bodies become

more and more dehydrated (and polluted by the things we put in our bodies – more on that inthe following chapters), the integrity of the fluids inside and outside our cells is compromised…and just like a fish in a fish bowl, our cells begin to get sick and fail, and so does our health!

Still not convinced that you simply must drink more water? Well, then consider this: incredibleas it may seem, water is quite possibly the single most important catalyst in losing weight andkeeping it off.

Although most of us take it for granted, water may be the only true “magic potion” forpermanent weight loss. If weight loss was one of the goals you listed above, or if you sufferfrom water retention, you simply must read the following article by Dr. Donald S. RobertsonM.D., M.Sc., the medical director of Southwest Bariatric Nutrition Center in Scottsdale, AZ. Heemphasizes the critical importance of water as follows:

Water naturally suppresses the appetite and helps the body metabolize stored fat.Studies have shown that a decrease in water intake will cause fat deposits toincrease, while an increase in water intake can actually reduce fat deposits.

Here’s why: The kidneys can’t function properly without enough water. When theydon’t work to capacity, some of their load is dumped onto the liver.

One of liver’s primary functions is to metabolize stored fat into usable energy for thebody. But, if the liver has to do some of the kidney’s work, it can’t operate at fullthrottle. As a result, it metabolizes less fat, thus more fat remains stored in the bodyand weight loss stops.

Drinking enough w ater is the best treatment for fluid retention. When thebody gets less water, it perceives this as a threat to survival and begins to hold on toevery drop. Water is stored in extracellular spaces (outside the cells). This shows upas swollen feet, legs, and hands.

Diuretics offer a temporary solution at best. They force out stored water along withsome essential nutrients. Again, the body perceives a threat and will replace the lostwater at the first opportunity. Thus the condition quickly returns.

The best way to overcome the problem of water retention is to give your body what itneeds: plenty of water. Only then will stored water be released.

If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only in a certain concentration. The more salt you eat,the more water your system retains to dilute it.

But getting rid of unneeded salt is easy – just drink more water. As it's forced throughthe kidneys, it takes away excess sodium.

The overweight person needs more water than the thin one. Larger peoplehave larger metabolic loads. Since we know that water is the key to fat metabolism, it





follows that the overweight person needs more water.

Water helps to m aintain proper muscle tone by giving muscles their naturalability to contract and by preventing dehydration. It also helps to prevent thesagging skin that usually follows weight loss. Shrinking cells are buoyed by water,which plumps the skin and leaves it clear, healthy, and resilient.

Water helps rid the body of w aste. During weight loss, the body has a lot morewaste to get rid of – all the metabolized fat must be shed. Again, adequate waterhelps flush out the waste.

Water can help relieve constipation. When the body gets too little water, itsiphons what it needs from internal sources. The colon is one primary source. Result?Constipation. But when a person drinks enough water, normal bowel function usuallyreturns.

So far, we've discovered some remarkable truths about water and weight loss:

• The body will not function properly without enough water and can'tmetabolize stored fat efficiently.

• Retained water shows up as excess weight.

• To get rid of excess water you must drink more water.

• Drinking water is essential to weight loss

How much water is enough? On the average, a person should drink six to eightglasses every day, and it's best to have small amounts throughout the day. Fourounces of water – every 30 minutes to one hour – is much more balanced thanguzzling all at one time.

When the body gets the water it needs to function optimally, its fluids are perfectlybalanced. When this happens you have reached the "breakthrough point." What does

this mean?

• Endocrine-gland function improves.

• Fluid retention is alleviated as stored water is lost.

• More fat is used as fuel because the liver is free to metabolize stored fat.

• Natural thirst returns.

• There is a loss of hunger almost overnight.

If you stop drinking enough water, your body fluids will be thrown out of balanceagain, and you may experience fluid retention, unexplained weight gain, and loss of thirst. To remedy the situation you'll have to go back and force another

"breakthrough."

Source: Robertson, Donald S. M.D., M. SC., Robertson, Carol P., The Snowbird Diet , Warner Books, 1996.





So if you want to be rich – with health and vitality that is – then you must keep your bodyhydrated. But how do you hydrate properly, what kinds of water/liquids count, and how muchshould you drink? I’m glad you asked…

How Do You Hydrate Properly?

So, how do you hydrate properly? Well, before we can get to that, we need to take a look atwhere we stand. After all, you can’t plot a course to point B if you don’t know where point A is,right?

So, let’s go through an exercise together that will hopefully put things in perspective for you.In the space below, write down everything that has crossed your lips in the past 24 hours.Include both liquids and solids. And don’t forget, you’ve got to be brutally honest; otherwisethe only person losing is you!





Let’s look at a typical American diet. See if you can figure out why this person might not feelvery energetic and perform at his/her best? Does your diet look something like this?

SAD For 24 Hours (Standard American Diet)

2 Cups of coffee with creamer

1 Muffin

1 Milky Way bar

1 Taco Bell Double Decker Taco

1 Bag of chips

3 Sodas

2 Granola bars

1 Plate of veal and pasta

2 Cups of ice cream

2 Cookies

As you can see from this SAD example, this individual is forcing his/her body to work overtimeto squeeze out whatever moisture it can from the dry foods he/she is eating.

He/she is asking her body to perform some amazing miracles: take all this dry food, somehow

get enough water to digest it all, and then get even more water from somewhere to flush outthe impurities in the food and liquids, as well as those that are created by normal bodilyprocesses.

And to make things even worse, the liquids he/she is drinking are dehydrating his/her bodyeven more! The caffeine in the coffee and sodas alone will soak up more water when it is beingflushed out of his/her body than the liquid it came in.

And then there is the other junk he/she put in the coffee and the artificial colors andsweeteners in the soda that his/her body must flush out (more on artificial sweeteners in thechapter on sugars).

So the point of proper hydration is not only about drinking water; it is also about eating foods

that are water-rich and avoiding those that dehydrate you. Ever had a slice of pizza with soda?Or a bag of chips? Or a cup of coffee? Remember how your mouth felt after eating/drinking it?That dry, pasty feeling in your mouth is your body telling you that what you just asked it to dealwith is dehydrating you. And that’s not the worst of it! (More on that later)

Our bodies consist of 70% water. Doesn’t it stand to reason that our diets should also reflectthat reality? A diet that consists of 70% pure water and water-rich foods is the only one thatallows your body to cleanse itself. The typical American diet that consists of only 15% water-rich foods is nothing but suicide , even though it’s committed over a number of years.





So what are some water-rich foods? Here’s a short table of water content of some commonfoods. See if you can figure out what foods you should be eating more of, and which ones youshould avoid.

Water Content

of Some Common Foods

Food % Food %

Cucumbers Raw 96% Cherries raw 80%

Lettuce Head 96% Fruit Cocktail 80%

Squash Boiled 96% Potatoes Boiled 80%

Watermelon 95% Bananas 76%

Celery 94% Eggs Raw Whole 74%

Tomatoes Raw 93% Pasta Cooked 72%

Bean Sprouts 92% Chicken Grilled 71%

Broccoli 92% Sweet Potatoes Boiled 71%

Cabbage Raw 92% Fish Baked 68%Eggplant Raw 92% Turkey Roasted 62%

Spinach Raw 92% Veal Grilled 60%

Cauliflower Raw 91% Ham Smoked Cooked 54%

Carrots Raw 90% Beef Steak 50%

Peaches Raw 90% Pork Chops Grilled 45%

Strawberries Raw 90% Cheese 39%

Watercress Raw 90% Bread 36%

Onions 89% Cake 32%

Papaya Raw 89% Jams/Preserves 30%

Grapefruit Raw 88% Margarine 20%

Oranges 88% Butter 16%

Plums Raw 87% Honey 15%Parsley Raw 86% Corn Chips 10%

Apples 85% Almonds Raw 7%

Apricots 85% Pecans 7%

Pineapple Raw 85% Peanuts Shelled 6%

Grapes 82% Biscuits 4%

Pears Raw 82% Cereal 4%

Peas Raw 81% Walnuts Raw 4%

Raspberries 81% Oil 0%

Source: Nutrition and Physical Fitness 9th Edition by L. Jean Bogert Ph.D., George M. Briggs,Ph.D. and Doris Howes Calloway, Ph.D..

Are You A Dried Prune?

So, the important question is: Does your body look like a dry prune on the inside? Here are afew sure-fire ways to know when you are dehydrated. As you read these, try to answer thefollowing questions: Which one of these do you experience? Which one do you experiencemost often? Afterwards, proceed to the worksheet that is designed to help you gauge yourlevel of hydration.





1. Dry, pasty feeling in your mouth, or dry lips. Everyone is familiar with what that feels like. If you’re not familiar with this, then drink a cup of coffee or tea and you’ll know what I’m talking about. Unfortunately, mostpeople mistake this sensation for that of hunger. We all have done it at some point: weare thirsty but instead we reach for some food. After all, eating is the best, fastest wayto moisten your mouth with saliva, isn’t it? This mistake is one of the most commonreasons people overeat.

Try this once and see my point for yourself: next time you are hungry, pay attention tohow full your stomach is and how dry your mouth is. Drink 2 cups of water (no ice – toallow for quick absorption) and wait 2 minutes. If you are still hungry and your stomachis not full, then you are really hungry.

2. Dark-colored, pungent urine. It’s true! I’m not trying to gross you out here. The concentration of impurities in yoururine is what causes it to have that darker yellow/orange color and gives it that sharpodor. This tells you two things: there were a lot of impurities to be excreted in the urineand there was very little water to use for this excretion.

So, not only are the foods and drinks you’re ingesting poisoning your body and forcing itto work hard to eliminate them, but you are also drinking very little water so there isn’tmuch left for your body to use for this vital elimination function.

3. Dry skin. Your skin is the largest organ in your body! When your body needs to eliminate toxinsfrom your system, the skin is one of the first organs to be put to work. In effect, your skin is your third kidney . Whatever is happening inside your body is reflected in yourskin’s condition. If your skin is dry, they your insides are also dry. If your skin is full of pimples and break-outs, then you’ve got a lot of toxicity in your system – so much sothat the toxicity is bubbling up through your skin. Normal human skin is supposed to besoft, flexible, and free of sharp odors.

4. Hard stool, constipation or other elimination problems. Ever spent 15 in the bathroom only to have a one inch piece of rock-hard stool to showfor it? Normal elimination is one of the first things your body will fail to do if you aredehydrated. After all, elimination is not a function that is immediately vital to yoursurvival – your body is more interested in your survival than avoiding constipation.

You see, the thing that softens your stool and helps it move down your 30 feet of intestinal track is – you guessed it – WATER! So when you are dehydrated, the wastematerial in your digestive tract moves through your bowels very slowly. As you eatmore and more food, more and more waste products pile up in your digestive tract, and

before you know it, you have constipation. Congratulations!

So, the next time you look after you’re done – it’s OK, we all do it! – pay attention towhat your stool looks like. If it’s rock-hard and in short pieces, or if it sinks right to thebottom, then you’re terribly dehydrated.

5. Low energy and weakness. One of the easiest ways to know when you are dehydrated is to gauge your energy





levels. Assuming you’re getting enough oxygen (more on that in later chapters), losingonly 2% of your body’s water can cause you to feel drowsy, to reduce your mentalacuity, to reduce your eye-hand coordination and to reduce muscular strength.

6. Water retention. This sounds counterintuitive at first, but when we consider that our bodies tend to

accumulate things we don’t get enough of, we can see why water retention can be asign of dehydration.

The less water you drink, the more your body thinks it is in famine, the more it willretain all the water it can store.

Water retention can also be the result of improper diet (more on that in later chapter)that forces your body to retain water to maintain proper chemical balance in your bodilyfluids (e.g., if you eat something really salty like pizza and chase it down with a can of Coke).

Let’s put all of this into perspective.

If you experience any of these conditions, especially for any extended period of time, youprobably are drying your body like a prune! A normal, healthy body should not experience anyof these conditions. This is a good sign that you are heading down a track that can only lead tomore health problems.

When is “now” a good time to turn this train wreck around?

How Much Is Enough?

So, now that you know how dehydrated you are, let’s turn our attention to how we can fix theproblem. Obviously, we’re looking to reverse/prevent the conditions we listed above, so we

want to drink enough water to achieve the following:1. Moist mouth and lips

2. Clear, odor-free urine

3. Soft, odor-free skin

4. Soft stool and frequent, pain-free elimination

5. Steady energy levels

6. No water retention

To do all this, we need to drink at a minimum ½ our bodyweight (in lbs.) in ounces of water1

The key to hydration is to drink less, more often, as opposed to more, less often: drink waterthroughout the day, not just once or twice during the day.

.For example, a 130 lbs. adult female would drink at a minimum 65 ounces of pure water –

that’s about two 1 liter bottles.

1 Please consult a physician before making any changes to your dietary intake if you have any healthconditions that prevent you from drinking or handling an increased volume of liquids (e.g., kidney failure,urinary track infection, prostate problems).





Ideally, you should take no more than a week to get your fluid intake up to this amount.

Remember, this is the minimum you should be drinking. Obviously, if you are exercising,playing any sports, have any chronic health issues, live/work in a dry place, or are active ingeneral, you should increase this amount by 50%. That is, drink a minimum of ¾ of your bodyweight (in lbs.) in ounces of water. For an active adult female of 130 lbs., that translates to

approximately 98 ounces of pure water, or about three 1 liter bottles.With all this drinking, you’ll be going to the bathroom quite a few times. Your body is not usedto this much liquid; it is used to being dehydrated and operating in survival mode.

As you hydrate more and your body becomes accustomed to the increased water intake, you’llnotice that your frequency of urination levels off – you’ll be able to handle your water better.

Think of it this way: you are peeing your way to health! It is a small price to pay for betterhealth.

What Kind Of Water To Drink?

Believe it or not, water comes in many varieties. A closer look at your favorite supermarket’s

water section will present you with many options: mountain spring water, drinking water,distilled water, carbonated water, just to name a few.

There is also tap water, and home purification systems that range from the simplest carbonfilters (e.g., Brita™ water pitchers) to multi-filter reverse osmosis systems. So, which one isbetter? Which one should you use?

Let’s remember the reason we want to increase our water intake: to remove impurities, toxins,and acids from our system and to provide pure water for our bodies to use. It stands to reasonthat the water we chose should then be free of impurities, toxins and acids, right?

In addition, as we learned in the first chapter, when dietary and other factors cause an overlyacidic condition in our bloodstream, the body is forced to either eliminate or to store away the

acidic wastes in order to restore our body’s critical pH balance.If acidic wastes cannot be eliminated through the bowels, lungs, skin, or kidneys, they’ll bedeposited in various organs such as liver, colon, joints, connective tissues, and musclesincluding the heart. This in turn leads to all sorts of health problems in the long run.

So the water we drink should help us slow this process down by removing the acid build-up, not by adding to it.

So, we must choose only pure water with an alkaline pH .

Unfortunately, that is not always possible, practical, or affordable. As you’ll see in the followingparagraphs, most water has an acidic pH. That is why it is so critical that we alkalize our waterswith supplements such as InnerLight’s Prime PH or a dash of baking soda. Regardless of what

kind of water you choose to drink, always include an alkalizing supplement with the water.

With that in mind, let’s consider our options, ranked here by their order of preference.

BEST – Distilled Water

Distilled water is probably the best overall option, as it is readily available in most supermarketsand presents a cost effective option for everyday use. By its very nature, distilled water doesnot (should not) contain any impurities, and its pH should be very close to neutral.





In some cases, especially if the water used for distillation is from a chlorinated or municipalwater source, chlorine and some other chemicals in the water may be heated into gas andtravel with the steam, ending up in the final distillation product.

Be sure to check the labels; distillation should ideally be followed by some form of carbonfiltration and/or ozonation.

Also, due to the processing and storage of the water in plastic containers that allow the carbondioxide from the air to enter the water, the pH of these waters tend to shift towards acidity bythe time you buy them in stores2

An alternative to purchasing distilled water in stores is to buy a home distillation system.

.

These devices cost between $300 and $400 and require very little maintenance. If you areconsidering purchasing a distillation system, be sure to select one that includes a post-distillation filter such as a granular activated carbon filter (see Carbon Filters below).

Regardless of the system you choose, be sure to use an alkalizing agent to correct the water pHimbalance.

BEST – KDF Home Purification Systems"Kinetic Degradation Fluxion" (KDF) was developed and patented in 1987. This waterpurification system utilizes an all-natural process in which the "dissimilar" metals copper andzinc create a temporary charge from the flow-through of water that kills microorganisms andalters or removes many problem contaminants. It also conditions water with a "softening"effect.

KDF has been proven3

When this KDF technology is combined with high-quality coconut shell “granular activated

carbon” (see Carbon Filters below), the result is truly revolutionary.

to be the best way to remove major contaminants, bacteria, andpesticides from our water, and shown to stay active longer than any other purification method.In most cases, the result is better water than bottled water, at a fraction of the cost.

The KDF protects the carbon from rapid exhaustion with chlorine by handling the chlorine first,thus allowing the carbon to have a much longer effective life. KDF itself has 10 times or morethe length of life of activated carbon! A typical KDF home water purification system does notneed filter replacement for 1 ½ to two years.

For best results, be sure to use a KDF water purification system that also uses a ceramic filter. A ceramic filter is a microscopic screening agent, made from a fine clay material. It removesany particles greater than 1/2 micron in size, including most bacteria and parasites.

Many water purification systems use multi-step processes that include KDF purification. Thesewould obviously be the best option, and depending on your water usage, might present the

most economical option.

2 Water + Carbon Dioxide Carbonic Acid. In chemical terms, H2O + CO2 H2CO3.

3 The US Environmental Protection Agency has approval KDF as a "pesticidal device": it has the ability tokill algae, bacteria (including Pseudomonas florescens, Ybrio cholera, Legionella pneumophilia, andcoliforms), fungus, mold, and many parasites and viruses found in drinking water supplies, through thenatural process of "electrochemical oxidation/reduction".





A typical KDF multi-step w ater purification filter

I have searched the Internet for reputable companies that offer great deals on these water

purification systems. I suggest you save yourself the headache of doing the research and visitwww.acidalkalinediet.com/water.htm to see a list of the ones found.

Of course, no filtration system can change the pH of your original water. So even with a KDFsystem, you should consider using alkalizing agents such as InnerLight’s Prime PH or a dash of baking soda.

BETTER – Reverse Osmosis Water

Reverse osmosis systems are probably the next best option after KDF-purified and distilledwater.

The reverse osmosis process uses a semi-permeable membrane to remove and reject up to99% of impurities and contaminants from water. Contaminants such as iron, lead, nitrate,magnesium, copper, sodium, bacteria, viruses, and much more can be eliminated using onlywater pressure.

Although most reverse osmosis systems range in cost from a few hundred dollars to thousandsof dollars, depending on their intended use and capacity, they present a more cost-effectiveoption than purchasing bottled water (distilled or otherwise).

You should be able to find a decent system for less than $400 in most hardware stores (e.g.,Home Depot, Lowe’s), through wholesale clubs (e.g., Costco, Sam’s), or online.

http://www.acidalkalinediet.com/water.htm







There are some key considerations that must be made in purchasing in a reverse osmosissystem:

• Reverse osmosis membranes are relatively expensive and can be ruined by sediment,chlorine and bacteria. It is important that a sediment pre-filter and a carbon pre-filterfor chlorine are placed in advance of the membrane.

• Reverse osmosis is a slow process. A holding tank is typically used to collect the filteredwater for use as needed. Since bacteria, mold and algae can develop in the tank, itshould be emptied weekly and freshly filled.

• Timely replacement of the pre-filter, the post-filter, and less frequently the membraneare critical to the proper functionality of a reverse osmosis system. A poorly maintainedsystem can let mold, algae and other contaminants through, which can contribute tohealth problems.

Alternatively, you can buy water purified through reverse osmosis sold in supermarkets as “Drinking Water” in gallon containers.

Regardless of the system, be sure to use an alkalizing agent to correct the water pH imbalance.

You should consider using alkalizing agents such as InnerLight’s Prime PH or a dash of bakingsoda.

BETTER – Alkaline Mountain Spring Water (Bottled)

Not all mountain spring waters are created the same. Most mountain spring water is naturallysomewhat acidic. Obviously, the acidity factor and the types and amounts of trace mineralsdissolved in the water vary depending on the source.

This information can be easily obtained by calling the company that bottles the water you areinterested in buying. The only kinds of mountain spring water I would consider would be thosethat have a naturally alkaline pH. If you can afford these, they would arguably be the bestoption.

Waters such as Fiji™, Evian™, and Merlin™ have a naturally alkaline pH, in addition to smallquantities of naturally-occurring, beneficial trace elements in these waters that act as alkalinebuffers.

Unfortunately, these brands of water are somewhat pricy, and may not present a practicalchoice for everyday use. In addition, the same truth about shifting pH toward the acidic(mentioned above) holds for these types of water stored in plastic containers.

JUST OK – Other Bottled Water

Bottled water is probably the least affordable and possibly the least reliable source of water youcould pick. Most bottled water is nothing but filtered tap water, and unless this filtration process

involves distillation and/or KDF filtration, it is likely that much of the contaminants remain in thewater.

A report by the U.S. Environmental Policy Institute disclosed that its product testing of over 150different brands of bottled water shows that bottled water "frequently" contains low levels of contaminants, such as heavy metals and solvents.

This is in addition to the fact that most bottled water has an acidic pH, which not only does nothelp you in your efforts to rid your body of excess acidity, but it adds to the problem.





Pick bottled water only if you are given a choice between that and water coming out of acarbon filtration pitcher (e.g., Brita™ or Pur™) or tap water.

Regardless of the brand, be sure to use an alkalizing agent to correct the water pH imbalance. You should consider using alkalizing agents such as InnerLight’s Prime PH or a dash of bakingsoda.

NOT OK – Carbon Filtration (By I tself)

For many years, granular activated carbon (GAC) has been the most commonly used mediumfor home and industrial water filter applications. Granular carbon will remove chlorine, badtaste, odor, color and organic compounds from water, but it is not effective against metals andother inorganic pollutants. Carbon technology has now become overwhelmed by the enormityof the pollution and other contamination problems we face today.

While GAC is an excellent means of organic pollutant removal, bacteria and molds tend to growin the filters and on the trapped impurities. That is why filters in popular water pitchers such asBrita™ and Pur™ brands must be changed at least every 30 days or after a preset number of refills. In some instances silver impregnation has been utilized in an attempt to prevent the

common problem of bacterial growth in the carbon filter, with questionable results.

To make matters worse, once the carbon filter becomes saturated, it begins dumpingparticulates into the drinking water - either that, or particulates of carbon begin washing out.

Nonetheless, carbon remains an essential component of water purification because of its uniquepore structure and adsorptive quality. Because of the microscopic caverns throughout activatedcarbon it is able to hold a great amount of contaminants. A small amount of activated carbon isequivalent to a large surface area. But to deal with today's level of contaminants, carbon needsto be combined with other media.

NOT OK – Tap Water

Despite our great technological advances, our tap water is still far from acceptable. Grantedthat our ability to filter out impurities and contaminants has improved drastically over the last50 years, but we have also become much more adept at polluting our waters with newer andnever-before-seen contaminants.

And let’s not forget that many parts of the country still use old pipes and outdated treatmentfacilities that simply cannot handle new pollutants.

The list of pollutants regularly occurring in your drinking water is simply too long to list here . Itis amazing how what you don’t know can and indeed does hurt you!

Want to see the results of water testing in your city? Just head on over to the Natural ResourceDefense Council’s web site (www.nrdc.org/water/drinking/uscities/contents.asp) and follow the

appropriate links.Just to give you an idea of what you might be drinking every day, here is a short list of watercontaminants typically found in most tap water:

• Aluminum is added to water at virtually all water treatment facilities. It is left in thewater as a result of adding ALUM, a clarifying chemical.

• Fluoride is both natural and added to water as FLUORIDATION.

• Arsenic causes bladder, lung & skin cancer; may cause liver and kidney cancer.

http://www.nrdc.org/water/drinking/uscities/contents.asp








• Lead causes organ damage and lead to mental retardation.

• Crytosporidium is a microbe that can harm people with weak immune systems.

• Cadmium is a heavy metal that can cause breast cancer, kidney damage and bonedisease.

• Bacteria occur most often in tap water, and can cause serious illness or death. Poweroutages like the recent event in the eastern U.S. can disrupt water flow causing furthercontamination.

According to US Environmental Protection Agency’s (EPA) web site4, the following contaminantsare likely to be present in your tap water, because they are a byproduct of the decontaminantsthat are added to the water!

Contaminant Typical Levels(mg/L)

Potential Health Hazard

Bromate 0.010 Increased risk of cancer

Chlorite 1.0 Anemia; nervous system effectsespecially on infants & young children

Haloacetic acids 0.060 Increased risk of cancer

Trihalomethanes 0.10 Liver, kidney or central nervous systemproblems; increased risk of cancer

Homework

I know we covered a lot of information here. I hope you have taken the time out to review itcarefully and raised your awareness about the critical role the choices you make play in yourown health.

Before continuing to next week’s material, make a point to take action on the following items. As the old adage goes, “a journey of a thousand miles starts with the first step.” So make acommitment to set yourself up to win and do your homework.

Homework Item #1: Calculate how much water you need to be drinking every day based on the followingformulas. If you are not active, play any sports, live/work in a dry place, have anychronic health problems (including under- and overweight), then use this formula:

Water (oz) = Body Weight (lbs) / 2

Otherwise, use this formula:

Water (oz) = Body Weight (lbs) x 3 / 4

4 Find the report at http://www.epa.gov/safewater/mcl.html#d_dbps.

http://www.epa.gov/safewater/mcl.html#d_dbps








Then set up a schedule for yourself to reach that amount within the next week or so,using the Success Log on the forum to record your results. Start by taking baby steps.Rome wasn’t built in one day, and so it will take you a while to get used to theincreased water intake.

Don’t forget to correct the pH of your water by adding an alkalizing supplement likePrime PH or a dash of baking soda to your water. In the beginning, you may alsowant to add fresh lemon/lime juice (or a slice of lemon/lime) to your water for bettertaste.

Homework Item #2: Start to increase your physical activity to help the increased water intake wash out anytoxins that are stuck in your system. This is a critical step; your results will pivot onyour commitment to this. For 15 minutes a day, do whatever is more fun for you:dance to your favorite music, take a nice walk, use the exercise gadget you bought lasttime and never used, play your favorite sport, or even go up and down the stairs inyour home if you have any. JUST DO IT! You have invested your money to get thiscourse, so don’t shortchange yourself by ignoring this homework assignment.

Homework Item #3: Review the information I have provided above about the types of water, and decidewhich one is right for your needs and budget. If you are considering a waterpurification system or just need more information on what’s available, visithttp://www.acidalkalinediet.com/water.htm.

Homework Item #4: Start recording your progress in your Success Log on the forum. Each day, spend 10minutes to record how much water you drank, and all the foods you ate. Also, be sureto have your Top Three health goals completed before proceeding to the next section.








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Lesson Goals:

• Learn the critical importance of combing foodsproperly in the alkaline diet.

• Understand how to combine foods to maximize thenutrients your body absorbs from foods

• Learn the 70/30 rule of thumb

• Understand how to combine foods to support yourdigestive system

• Learn which foods have the highest energy levels

Awareness

Without a doubt, the first step in getting healthier is becomingaware of your own body. I don’t mean just feeling yourself inyour own skin or looking at yourself in the mirror every once ina while. I am talking about becoming aware of what is goingon in your body, and how your food and drink choices affectyour energy levels and overall wellness.

Take a moment to review your list of health problems andactions you have taken so far to fix those problems. You did

post them in your Success Log on the forum last week, didn’tyou? If not, stop right here, go back and complete the exercise before going any farther.

Now, I’m assuming you have completed your exercise and just reviewed your list of steps youhave taken to fix them. How effective have they been? More importantly, how did your bodyrespond to those actions? How long did the effects last? Did you end up with another problembecause of the actions you took? Did your body send you a message about how those actionsaffected your system?

You see, our bodies are designed to be healthy and energetic. Do you ever wonder whychildren have so much energy? They are constantly running, playing, and expanding energythat seems to come from a nuclear reactor. We all used to be like that. Ever wonder why wechanged?

Although this change takes place over a number of years, you could get a glimpse of whatcauses it by observing your daily activities right now. Take a moment to recall the last time youhad pasta and meatballs, steak and eggs, steak and potatoes, eggs and hash browns, ahamburger or chicken sandwich with fries. Really remember the occasion and the timeimmediately afterwards.

How did you feel 20 minutes afterwards? Did you feel an almost immediate drop in your energy(affectionately referred to as “food comma” by some people)? Did you experience heart burn,





indigestion, or that brick-in-the-stomach feeling for a while? Now imagine what your body mustgo through day in and day out as you keep asking it to deal with meals like this.

The main point I’m trying to get across to you is that by being aware of what you are askingyour body to do at any given moment, especially when it comes to eating and drinking, you canmake a significant difference in both how you feel now and how you will feel in the future.

All it takes is a little effort until it becomes second nature to you.

To help you along in this endeavor, I will ask you to record everything you eat and drink for thisweek in your Forum Success Log (see Homework section). That will help you develop theawareness you need to succeed, and it only takes minutes to complete each day.

Food Combining: How To Get The Most Out of Your Food

So, what is food combining about, and why is it so important? If we are interested intransforming our health and renewing our lost youth and vitality, we must first support ourbody in its natural process of healing itself.

The human body is an incredible machine, and has an uncanny ability to heal – if we just get

out of our own way and give it the support it needs. The foods we eat and what we drink arethe main modalities of this support. By simply understanding the chemical reaction with whichour body responds to different kinds of foods, we can control the supportive environment wecreate in our body.

This is a critical concept that it is worth repeating! By simply understanding the chemical reaction with which our body responds to different kinds of foods, we can control the supportive environment we create in our body . This concept is well supported by the health industry and isthe main reason why I emphasize awareness so much.

The foods that we eat during the day, and which ones we eat together, have a great bearing onhow they are digested. Each different food has its own chemical composition, requires differentenzymes for its proper digestion, and is digested in different areas of your digestive tract.

Starchy foods like rice, bread, and potatoes require an alkaline digestive medium, which isinitially supplied by the enzyme ptyalin in the mouth. Protein foods like meat, dairy, nuts, andseeds on the other hand, require an acidic medium for digestion (created via hydrochloric acidand the enzyme pepsin).

According to basic chemical laws, acid and alkaline substances neutralize each other. Thatmeans that if you eat a protein with a starch (like steak and potatoes, or bagel and cheese),digestion is impaired and completely arrested.

That means that the undigested proteins will putrefy, and the undigested starches will ferment(a process catalyzed by lots of bacteria). This in turn gives rise to digestive disorders, gas, andheartburn.

Consider this analogy: eating a steak and potato together is like making beef stew and letting itsit out on the counter for four or five days until it starts to bubble on top and looks like ascience project, and then eat it. Would that be poisonous to your systems? You would expectbelching, gas, loss of energy and eventually ulcers and disease. This is what is happeningevery day to most Americans.

Combining foods in such a way as to force your body to digest foods that simply cannot bedigested at the same time not only creates an environment in your body that is not healthy, but





it also requires tremendous amounts of energy to do so. As is, roughly 80% of our energy isexpended on digestion and metabolic processes. Eating incompatible food combinations justmakes this energy requirement even higher. That is one of the reasons why the meals Imentioned earlier tend to make you tired soon after you eat them.

Pavlov has conclusively demonstrated that each kind of food provokes aspecific, definite type of gastric and intestinal secretion. Because thepresence of the three concentrated foods [carbohydrates, proteins, andfats] calls for antagonistic chemical processes at the same time, it is aphysical and chemical impossibility for the digestive glands to functionproperly as they are subject to definite physiological laws.

N. Phillip Norman, M.D. Adjunct Profession of Stomatology,

Lecturer in Gastroenterology, New York Polyclinic Medical School and Hospital

Still not convinced? Then let’s look at another condition that plagues most Americans today.

Did you wake up tired in the morning, even after getting six to eight hours of sleep? Everwonder why that is? You see, you are tired in the morning because your body is hard at work when you sleep, trying to digest the incompatible combinations of foods you forced it to dealwith. And if there is any time left, it uses whatever energy is left to heal itself from the hard dayyou had and to repair any organs that need additional support – a process that usually takesplace at night when you sleep.

So by the time you wake up, your body is so drained of energy that you must literally jolt itback into action with a cold shower or a cup of poison.

The bottom line is this: using the proper food combinations that nature intended for us helpsour bodies achieve optimal absorption, optimal elimination, and maximal energy from thosefoods. We spend less energy breaking them down, and absorb more nutrients for more energyfor every area of our lives, including repairing organs that may need some additional support.

Sounds like a win-win situation, doesn’t it? How do we do this easily? Well, read on!

Eating for Optimal Absorption

Optimal absorption sounds a lot more complex than it really is. All we’re aiming for here itcombine our foods in such a way as to reduce the energy our bodies have to expend to digestand absorb the nutrients from the foods we eat.

So let’s take a quick look at where our bodies expend the most energy during digestion. Any

guesses? That’s right! It is in the mechanical breakdown of the food in the mouth andstomach, as well as the chemical breakdown in the stomach. It makes sense, doesn’t it? It’susually after a really big meal hits your stomach that “food comma” sets in, right?

So here are some suggestions for optimal absorption:

• Don’t eat high-sugar fruits with anything else. Fruits in general are high in sugar levels, with the exception of avocados, tomatoes,lemons, limes, green, red and yellow bell peppers. If you combine high-sugar fruits with





proteins, you create excess acidity in your stomach – not a good thing. And if youcombine them with starches (like pasta, potatoes, rice, etc.), you are adding sugar ontop of sugar, again, not a good thing.

In addition, because fruits digest very rapidly, you would be opening the door tofermentation right in your digestive tract. Finally, combining fruits with oils can lead toconstipation and poor absorption of nutrients.

• Don’t each starchy food with proteins.Starchy food includes all cooked grains (rice, wheat, etc.), potatoes, pasta, all bakedbreads, and starchy vegetables like winter squash. Proteins include all meats, dairy,fish, tofu, and soy products. Instead, eat either starches or proteins (not both) withvegetables or low-sugar fruits (avocados, tomatoes, lemons, limes, green, red andyellow bell peppers).

Also, note that oils slow down the digestion of starches and animal proteins. Avoidadding oils to the mixture unless the amount of starch or protein is relatively smallcompared to the rest of the meal (see the 70/30 Rule below).

• Chew your food and eat slowly.This is such a basic concept that I’m almost reluctant to mention it here. But the truthis that the digestion of your foods, especially all sugars and starches, starts right herein your mouth. Your saliva glands excrete an enzyme that begins the breakdown of starches as you chew. Besides that, the mechanical breakdown that could happen herewould help a long way in reducing the load on your stomach.

Just think about how the average American eats his or her food: chew-chew-chew-gulp, chew-chew-sip-chew-gulp. Forget the fact that you can barely taste your foodeating like this. The food is not even wet with saliva before it’s shoved down to thestomach. What’s the rush? If you’re in such a hurry that you can’t eat, don’t! Drink your food instead! No, I have not lost my mind… Just read on and you’ll know what Imean. You could also snack on something small until you have a chance to sit downand eat in peace.

Forget about counting the number of times you chew. The key about chewing yourfood is to chew it until it is pretty much a puree.

• Puree your food. If chewing your food properly is not an option, why not lettechnology do it for you? How about making a puree fordinner, instead of that pasta and meatballs? I have listed acouple of puree recipes at the end of this chapter that are to

die for. Just give it a chance and see how you feel afterward.I guarantee you will not be disappointed.

Pureeing not only reduces the stress on your digestive system,but it also helps you get a higher concentration of thenutrients packed in a meal, as compared to non-pureed meals.





• Don’t drink and eat. This is probably one of those things we are all guilty of. Most Americans sit down todinner with bottle of soda, juice, or wine at the table. My own family was like that…and we all suffered the consequences! Drinking with your meal does only one thing:slow down the enzymatic activity in your stomach and delay digestion. So what?

If you had a protein meal, then the acidic environment is diluted and the proteins startto putrefy. If you had a starchy meal, then the alkaline environment gets diluted andthe starches begin to ferment. If you had both, then God help you; your stomachwon’t know what to do to – get more alkaline or acidic?.

If you must drink, drink before or 45 minutes after your meal. If the meal you’re eatingmakes you thirsty, then you should do two things: learn that this meal wasn’t that goodafter all, and wait at least 45 minutes before you drink anything.

What if you go to a restaurant for a romantic dinner and want to have some wine?Then at least stick to either proteins or starches, not both. Also, you might consider

taking some digestive enzymes (more on this below) to help with the digestion process.This may not be a bad idea regardless of what you eat, if you must be in good shapefor after-dinner activities.

• Don’t stuff yourself.Leave room in your stomach for foods to churn. In order for your stomach to do its

job, it needs room for oxygen and stomach enzymes to move around. This is just likeyour washing machine: if you fill it up too much, you end up with clothes that are half-washed or even still dirty (not to mention lost socks and underwear).

The same is true with your stomach: if you experience heartburn or if your food keepscoming up your esophagus, it’s a good indication that you ate too much.

The moral of the story is: always eat only until you’re no longer hungry, not until you’refull.

• Eat a large portion of raw or slightly steamed veggies. This is so critical that I can’t emphasize it enough. I would do this with every meal,regardless of whether it is breakfast, lunch, or dinner. Vegetables are in general water-rich foods that are full of active enzymes and essential phytochemicals5

5 These are neither vitamins nor minerals but active compounds found in fruits and vegetables. Clinicaltrials have proven that these phytonutrients boost the immune system and help the body to heal itself.

. No matterwhat your meal looks like, these enzymes will help to digest the foods faster.

Of course, it is important that these vegetables are not cooked to death! A good rule of thumb is that if your veggies are limp, then you’ve overcooked them. You want to

steam your veggies just until they are warmed up – not cooked through, so that whenyou eat them, they are still pretty much crunchy. This crunchiness is caused by thefiber in the vegetables, and the integrity of the fiber is a great gauge for how many of the enzymes and phytonutrients are still in tact in the vegetable.





• Obey the 70-30 rule.Probably one of the easiest and mosteffective ways to ensure that your digestivesystem will be able to handle the demandyou are putting on it is to observe a 70-30eating ratio.

Forget about counting calories, measuringfood portions with your hands and fists,and weighing your food. If you stick withthis idea for even a few days, you will come to appreciate its power and simplicity.

This is a visual method. The idea here is to look down at your plate and visually takecount of what you’re about to eat. Ideally, 70% of what’s on your plate would be rawor lightly steamed vegetables, and 70% would be one of a starch, a protein, or a beanor legume. For example, you might have a large bowl of salad and a small plate of paste with marinara sauce; a chicken breast fillet and a large side of lightly steamed

veggies.

We’re not talking about preparing a whole new menu here. All we’re looking for is toavoid eating too much of the heavy starches and proteins, and instead, giving ourstomach more of the water-rich, fiber-rich vegetables that help it digest the foodsbetter.

What if you go to a restaurant? Let’s take a typical one, like The Olive Garden or TGIFriday’s. You could order a large dinner salad with a side of pasta, a chicken fajita dishwithout the tortillas, or fish with a side of veggies. The possibilities are endless!! Bestof all, this is all visual… no calorie counting, and the amounts don’t matter (but don’tstuff yourself – see that section above). You can even do this for breakfast.

If I were to recommend only one concept to help with optimal absorption, this wouldbe that concept.

• Consider supplementing your diet with digestive enzymes.This is particularly useful when you eat fully cooked, condensed foods (like rice, paste,baked potatoes, and meats). This is like adding octane to your car’s gasoline. Theseactive enzymes will help your stomach and digestive system break down the toughmeals you eat, and ease the digestion of the nutrients in those foods.

My favorite enzyme is a powdered sprout of soy (not the legume, but the vegetablepart of soy). It is hands down the best I have seen so far: active enzymes, 27 differentphytonutrients, and 43% protein content.

If you use supplements, remember, when it comes to supplementing your health,quality is what counts, not quantity, so don’t be tempted by the buy-one-get-two-freeoffers. Those products are worth exactly what you pay for them.

• Avoid dairy if at all possibleIt is amazing how the dairy industry has brainwashed everyone to believe that dairy

30%

70%

Raw or lightly steamed veggetables

One of a startch, a protein, or a legume or bean





products are actually good for you. The good old days when fresh milk was delivered toyour door daily from family farmers who fed their cows on the range and milked themonce a day are long gone.

Today, cows are injected with hormones such as Bovine Growth Hormone (rBGH) toincrease their milk production. Injected cows wear bra-like harnesses to support theirpainfully swollen udders. Other side effects of rBGH include mastitis (udder infectionsthat can leave discharge in the milk), hoof and leg maladies, infertility, internal bleedingand sudden death. Many of these side effects appear on rBGH’s own warning label!

The antibiotics and hormones given to conventional dairy cows may also be passed onto you. Many people, including children, are becoming resistant to antibiotics and moresusceptible to disease.

To make things worse, drinking milk and milk products can cause or worsen yourallergies. Few adults can metabolize the protein in cow’s milk properly. The principleprotein in cow’s milk is casein, which is what a cow’s metabolism needs for proper

health, NOT a human’s (we are the only species in the animal kingdom that drinks milk past infancy, and certainly the only ones drinking the milk of another species!).

These partially digested proteins enter the bloodstream, and irritate the tissues,creating susceptibility to allergens. Eventually, the liver has to remove all these partiallydigested cow protein, and that in turn places a heavy, unnecessary burden on yourentire system, particularly on your liver.

In addition, milk and dairy products based on milk have been shown to createtremendous amounts of mucous in the body, which is behind many respiratoryailments.

Mucus accumulates in the lungs and sinuses as well as the intestines. Soit’s an important factor in nasal dripping and excessive phlegm in yourthroat. Mucus is quite sticky. When – as is common with milk drinkers –you have excessive amounts of it in your intestines, the food sticks to it.Consequently, you have a hard time getting stools out of your intestines.They adhere to your intestinal walls.

If you have a cold and drink milk, you’re just asking for an extra stuffynose or for chest congestion. It’s the same principle – mucus formationin your lungs. If you have any of these problems – or flu – one of thesmartest things you can do is cut out milk and cheese from your diet.

Dr. William E. Ellis, M.D.In The Healthview newsletter

”So what about calcium?” you ask. Just flip down to Appendix D: Calcium & Vegetable Sources for answers to this question.





Substitute soy, almond or rice milk for dairy milk. If you must have milk, tryunprocessed goat’s milk from organically grown and grazing goats. It contains theantifungal caprylic acid.

Eating for Optimal Elimination

If you do most of what I suggested above (especially the 70-30 rule), you’re already half way tooptimizing your body’s elimination functions. Once the food is properly broken down, digested,and its nutrients absorbed, the excess material needs to be eliminated. If this eliminationdoesn’t happen, toxic wastes will begin to pile up in your intestines, and that can cause majorhealth problems in a short time.

To put things in perspective for you, just imagine what would happen if you kept stuffing agarbage bag with more and more trash every day. The garbage bag would begin to expand,and eventually, it would thin out in areas where there is a lot of pressure. If you kept addingmore and more trash, these areas would probably rip open, and you’d have a heck of a messon your hands.

This is a good analogy for what happens when your elimination process is slowed down or

stopped.

The initial symptom will be constipation, which in turn causes the stuck foods to ferment orputrefy in the intestinal track, adding gas and excess bacteria to the mix. Not only will thisprevent the absorption of nutrients through the intestinal walls, but causes discomfort andfatigue to set in.

Eventually the walls of the intestines thin out and begin to inflame. Once the gut lining becomesinflamed or damaged, the spaces between gut-lining cells open up, and allow large foodparticles to slip through – leak into – the bloodstream.

Your immune system cells consider these large food particles as foreign to the body’s defensesystem, and begin to attack them. Suddenly the body is producing antibodies against onceharmless foods just as viciously as if they were a streptococcus bacterium. The result isallergies, developed overnight, to foods that never bothered you before. Interesting, isn’t it?What you didn’t know can indeed hurt you!

So what can you do to avoid all this trouble? Here are some suggestions that should help:

• Don’t eat while you’re under stress.This is a sure-fire way to shut down your digestion and elimination functions. Stresscauses your body to go into survival mode, suspending all non-critical bodily functions.Since digestion and elimination are not immediately critical, they are on top of this list.

And the rest is, as they say, history!

• Super-hydrate w ith structured waters. Water, especially alkaline water, is one of the best “lubricants” for the digestive system.Proper hydration goes a long way in facilitating regular bowel movements. Review thesection in the last lesson titled “How Do You Hydrate Properly? ” for more informationon what structured water is, and how much you should to drink.

• Avoid highly condensed foods.Highly condensed foods are generally very low in water contents and require a lot of





work on the part of your digestive system to digest. These foods tend to sit in yourbowels for hours and hours before they are digested and eliminated – the I-swallowed- a-brick feeling we experience after a heavy meal. Examples of condensed foods includecheese, all cooked meats, and most dense breads and bagels.

• Take plenty of good oils.

Good oils are those oils that occur in their natural state, and that have not beendenatured through excessive heating or processing. The best examples are the fatscontained in avocados, cold-pressed olive oil, almonds, and flax seed oils.

Alternatively, you can find various oil blends stored in the refrigerator section of yoursupermarket. You should ideally take a minimum of 1/8 cup of good oils each day.

Why so much? Fats, in their natural, unprocessed form serve several major functions inour bodies, such as building cell membranes, aiding in the production of hormones,raising the metabolism to create more energy, protecting the body by buffering andneutralizing acids, lubricating the body to allow for movement, and facilitating theelimination of waste products through the bowels.

Avoiding these good fats and oils is nothing short of suicide. If you have an issue withexcess fat, cutting good fats out of your diet only makes matters worse. What youshould do instead is to dramatically reduce or eliminate your intake of processed fatsand oils.

Processed fats and oils that have been destroyed through cooking or frying areunusable and toxic to the body, and cause excess acidity and disease conditions.Butter, margarine, cheese, whole milk, roasted nuts, and cooked meats are goodsources of such toxic fats and oils. So eat them at your own risk!

Eating for Maximal EnergyI know I have given you a lot of information in the previous pages, but it was all a preamble towhat I wanted to share with you next.

Now that you know how you should combine your foods, let’s consider one of the mostimportant issues almost everyone in America is suffering from: lack of energy and fatigue.

Obviously, food combining has a great deal to do with how much energy your body can extractfrom the foods you eat. But what you eat is even more important than how you eat it. Think of it this way: the energy your body has access to after you eat any food (“net energy “) isequal to the energy provided by the foods you eat (“food energy ”) minus the energy your bodyhas to expend to digest that food (“digestion requirements ”). In other words:

Your net energy = the food energy – digestion requirementsSo, if the food you eat has no energy to give to your body, what you’re left with after eatingthat food is an energy deficit – your body actually expends more energy digesting the food thanthe energy it gets from the food. The less energetic the foods you eat, the more serious theenergy deficit will be.





Obviously, this energy deficit affects all of your organs, not just your digestive system. Thenour major objective is to eat foods that are highest in energy and require the least amount of energy to digest.

But how do you know which foods have more energy and which ones have less? Well, thereare a number of ways, least logical of which is counting calories. Calories are the measure of

how much heat a food generates when it is oxidized (burnt) in a laboratory. I don’t know aboutyou, but I don’t think our bodies’ chemical reactions are quite as simplistic as burning our foods.

The most logical and accurate yet least publicly known way is by measuring the foods’ vibrational energy. What’s that? You see, everything around you vibrates constantly,regardless of temperature or any other external factors. I’m not talking about what you and Ican see with the naked eye… I’m talking about vibrations down to the core of a substance,even at sub-atomic levels.

The more energy a substance has, the more vigorously it vibrates. This electromagnetic,vibrational energy can be both measured using instruments (in units of megahertz, MHz) andvisualized using a special kind of photography called Kirilian Photography.

Take a look at the two pictures below, and try to guess which one has more energy.

Kirilian photograph of a hamburger at ~ 5 MHz. Kirilian photograph of a lentil sprout at 150 MHz.

The first is a Kirilian photograph of a hamburger, and the second a lentil sprout. The incrediblycolorful, lightning-like extensions from the lentil sprout should be a good indicator of the energylevels. The hamburger, on the other hand, is very much dead.

Is it now starting to make sense to you? Do you see why after a big meal of pasta andmeatballs or pizza you feel like going to sleep?

Even more important is that research has shown that healthy cells vibrate at about 70 MHz,sickly cells at about 50-60 MHz, and cancer cells at about 30 MHz (see diagram on next page).

So the more “dead” foods you eat, especially those that make your body work overtime todigest them (i.e., even sharper energy deficit), the closer you come to experiencing the energylevels that go hand-in-hand with the state of being “dead”.

Keep that in mind the next time you reach for a steak or chicken sandwich.





If you want more energy, if you wantyour body to be able to repair itself quickly, if you want to feel vital andhealthy, if you want to feel like you didwhen you were 6 years old, then stopputting dead foods in your body. Youwouldn’t expect your car to run verylong on kerosene, would you?

The same is true of your body. Give itthe high-octane fuel it needs, and watchit perform miracles you didn’t think werepossible.

The choice is yours… but if you choosefoods that are long dead, if you choosefoods that are so void of nutrition thatthey have to be “fortified” with vitamins

and minerals to have any nutritionalvalue at all (see the bottom of thepicture to the right to see wherevitamins fall), don’t complain when youdon’t like the results.

Ho w Do Yo u Kn o w Wh ich Fo o d s

Have More Energy ?

This is not a complicated task. You don’t need a Kirilian photography device, nor do you need tolook things up on a chart to see what foods have more energy. As a general rule, the further afood is from its natural, alive state, the less its vibrational energy levels. The more heat has

been applied to a food, the less of the goodness of that food remains for your body. Just useyour common sense!

Homework

Homework Item #1: Go back and finish last week’s homework. I can’t emphasize how important it is foryou to go through the homework assignments. They are there for your benefit, and tomake sure you get the results you paid for. If you haven’t finished the assignmentsfrom last week, please do not proceed to the next week. Go back and set yourself upto win. And while you’re at it, do the homework for this week too!

Homework Item #2: List everything that passes through your lips every day of this week. This is critical inhelping you develop some awareness about how you are treating your body in real life.Nobody but you needs to see this list – ever! Use your Success Log on the forum torecord this information. Be sure to also record how you felt after each meal, andwhere your energy levels were during the day. It should not take more than 10minutes a day.





Homework Item #3: Raise your own awareness about how you eat your food. Chew a mouthful of food(any meal is OK) at least 50 times and get a feel for what fully chewed food feels like.

You only have to do this once, but once you’ve done it, you’ll know the other extremeon the scale of chewing food. The other extreme being what we all instinctively do –swallow our food after chewing it just a few times.

Homework Item #4: Practice the 70-30 rule. You will not be perfect at this, so don’t even try. Just do yourbest at becoming aware of what’s on your plate, and how it affects you after you eatyour meal. This is another concept that will require a lot of practice before it becomessecond nature. But I promise you, if you focus on this concept for just 21 consecutivedays (regardless of how well you’re doing it), it will become a habit. Use the samplemenu and recipes listed in Appendix E: Menus & Recipes to create a weekly menu foryour meals. Again, use your Success Journal on the forum to record this.





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Lesson Goals:

• Learn what diseases are telling you about your body.

• Understand the role acidity plays in making you sick.

• Learn what foods are highly acidic and/or loaded withgerms, and what foods are highly alkaline.

• Get an overview of some of the best alkaline supplements

Antibacterial soaps. Antiseptic wipes. Antiseptic air sprays. We as a society have become so

afraid of germs that we have become paranoid. We forget that for thousands of years, thehuman race didn’t have soaps or antiseptic wipes, that we lived and survived germs just fine. Of course, as we kill off germs, evolution causes new ones to come into being, so perhaps we doneed more advanced ways of killing off these new organisms.

But the point I’m trying to make is that what makes us ill is not necessarily the germs that areall around us – in our external environments. They have always been there; they are therenow; they will be there in the future.

What makes us sick is more likely the result of what is going on inside our bodies – our internalenvironment. By the virtue of our lifestyles, our food and drink choices, and our daily stress, weare creating an internal environment that is weak and compromised; one that welcomes germactivity. So the real germ warfare is not on the outside… it is on the inside .

You must think I’ve really lost it now, but just bear with me… read on.

If you have ever visited New York City, you would have noticed how all the residents pile uptheir garbage bags in front of their apartment buildings the nights before garbage collectiondays. Now what do you suppose would happen if the garbage collectors didn’t come for aweek? Rats would be running all over the streets, enjoying the garbage festival, wouldn’t they?

Killing off the rats wouldn’t help much, would it? They would keep on coming until the garbagewas taken away, right? The rats are always in New York City; what would draw them out andwelcome them would be the garbage piled up on the street.

Now translate that to our bodies: the germs are always there; what draws them out and

welcomes them are the toxins (our garbage) piled up in our bodies. Let me prove it to you.





Major I llnesses and Their Symptoms

Let’s go through a quick exercise. Imagine you just drank a cup of poison. How do you think your body would respond? Go ahead and jot down some thoughts below.

You are right! Your body will do anything it can to get rid of the poison – fever, chills, cough,rash, vomit, perspire, faint, sneeze, diarrhea, etc. And the more poison you put into your body,the worse the symptoms. The interesting thing to notice here is that most of these symptomsare more or less common to most illnesses!

C o l d s

F l u

S m a l l p o x

P o l i o

A I D S

M e n i n g i t i s

M o n o

M e a s l e s

R u b e l l a

H e p a t i t i s

B r o n c h i t i s

C i r r h o s i s

E m p h y s e m a

A s t h m a

A l l e r g i e s

H e a r t D i s o r d e r

Fever/Chills/Sweats

Fatigue

Throat Irritations

Skin Irritations

Headache

Vomiting

Cough

Nausea Muscle Pain

Diarrhea/Constipation

So what does that tell you?





Disease, in my opinion, how prejudicial whatsoever its causes may be tothe body, is no more than a vigorous effort of Nature to throw off morbidmatter and thus recover the patient.

Thomas Sydenham, M.D.Recognized as a founder of clinical medicine and epidemiology

As hard as it may be to accept, the truth is that the disease is not the results of germs attackingyour body. Disease is your body’s response to the poisoning of the system; your body’s attemptto survive… “D is -ease” i s the cure !

So trying to kill of germs when you get sick is like trying to kill the rats when garbage piles upon the streets (in the example above).

What causes the germs to be able to grab a foothold in your system is your internalenvironment. Even Louis Pasteur, the father of The Germ Theory of Disease, recognized thisfact when he said “The microbe is nothing; the terrain is everything.”

A Different Approach

In his book “The Secrets of Shambhala”, James Redfield provides a simple, logical, and practicalexplanation of the critical role germs play in our world, and how we can avoid becoming theirfood.

“When anything dies – a dog hit by a car, or a person after a long illness – thecells of the body immediately lose their vibration and become very acid inchemistry. That acid state is the signal to the microbes of the world, the viruses,bacteria, and fungi, that it is time to decompose this dead tissue. This is their

job in the physical universe, to return a body back to the earth.

“When our bodies drop in energy because of the kinds of foods we are eating, itmakes us susceptible to disease. Here’s how that works. When we eat foods,they are metabolized and leave a waste or ash in our bodies. This ash is eitheracidic in nature or alkaline, depending on the food.

If it is alkaline, then it can be quickly extracted form our bodies with littleenergy. However, if these waste products are acid, they are very hard for theblood and lymph system to eliminate and they are stored in our organs andtissues as solids. The more such acid by-products are stored, the more generallyacid these tissues become, and guess what? A microbe of one type or anotherappears and senses all this acid and says, ‘oh, this body is ready to bedecomposed.’

“When any organism dies, its body quickly changes to a highly acid environmentand is consumed by microbes very quickly. If we begin to resemble this veryacid, or death state, then we begin to come under attack from microbes. Allhuman diseases are the result of such an attack.”

As humans, our internal terrain is either in an alkaline, high-energy state or in an acid state,which signals the microbes living within us, or those that come by, that we are ready todecompose. Disease is literally a rotting of some part of our bodies because the microbesaround us have been given the signal that we are already dead.





Buffer Potential Sources? Possible Long-Term Results?

Calcium Bones

Muscle tissue

Reduced bone densityOsteoporosis

Muscle crampsWeakness

Iron Red blood cells AnemiaLeukemia

Magnesium Muscle tissue Muscular atrophy & lossMuscular dystrophy

Cholesterol Body generates extraamounts to bind to acids

HypercholesterolemiaHeart diseaseHeart attack Stroke

Fat Body stores acids in fatcells

Weight (fat) gainObesity

In order to prevent this damage, you must stop creating a germ-friendly, acidic environment,and begin to create a more alkaline environment.

Germ Fodder

So what are the foods you should avoid? Which foods and drinks create an acidic environmentinside you? In the sections that follow, I list a few of the most common and most damagingones. For a complete list of the pH created by a particular food, see Appendix A: .

Acid ic Liqu ids

Because liquids generally get absorbed faster than solids into your body, acidic liquids can pushyour system into the acidic terrain much faster. Depending on what you drink, some liquidsactually pass through the thin skin in your mouth right into your blood. Unfortunately, thatmeans that you can really screw up your body chemistry real fast.

Coffee

Not only is coffee one of the most acidic liquids (pH of 4.2, about 700 times more acidic thanneutral water), but the caffeine in coffee is also extremely poisonous. Caffeine is the toxiccousin of nicotine, and has been shown to impact the brain and spinal nerves, leading to

increased irritability, heart palpitations, insomnia, muscular tremors, and dehydration.When you drink coffee (or anything with caffeine in it like sodas and hot chocolate), your bodyimmediately goes into preservations mode: your heart rate goes up, the blood vessels in yourbody tighten up, and your body rushes to expunge the poison from your system.

That is what gives you the “jolt” after having caffeine. You are literally shocking your body intopreservation mode… and that’s just the first part of the bad news.





Coffee (regular or decaf) is the most toxic substance for your liver to metabolize. Because of the highly acidic nature of coffee, your body also begins to bleach the alkaline buffers from yoursystem to fight the acid. In fact, caffeine can actually block you weight loss efforts by forcingthe storage of acids in fat cells.

Chugging around three cups of coffee a day could cause your serumcortisol to stay at high levels eighteen out of every twenty-four hours,instead of just the couple of hours our bodies were designed to handle.

Caffeine also promotes norepinephrine production. This stress hormonetargets your nervous system and brain, along with epinephrine, itincrease your heart rate, raises your blood pressure and stimulates your

“fight or flight” stress response.

In fact, caffeine actually reduces your threshold for stress so that youaren’t able to handle it well. This might force you to cope by eatingmore comfort acid foods (invariable loaded with sugar and

carbohydrates, which creates more metabolic stress and fat storage.

And remember caffeine is in much more than coffee. It is found in over-the-counter medications (e.g. Anacin, Vivarin, and Vanquish) chocolate(e.g. baking chocolate, cocoa, and milk chocolate), sodas (e.g., Pepsi,Mountain Dew, Diet RC, Tab, Mr. Pib, and Red Bull) and black and greentea.

Ann Louise Gittleman, M.S., C.N.S.

The best plan of action to give up your caffeine addition is to super-hydrate with alkaline waters

(see the first lesson), and begin to reduce your caffeine consumption slowly over time, such ascutting down one cup a day. This will reduce the withdrawal symptoms you may experienceotherwise.

Soy Sauce

Soy sauce is perhaps one of the most acidic liquids you could consume. Just check out the chartin Appendix A: . Besides the sky high levels of sodium found in most regular and “low-sodium” soy sauces, most of these sauces are ridden with microbial waste products; they are after allfermented – a process that is carried out by yeast consuming the sugars (wheat in most soysauces) and excreting their toxic waste products into the liquid.

And did I mention the MSG that is found in most soy sauces?

What if you like the taste of soy sauce? Just replace your soy sauce with Bragg’s™ Aminos,which you can find in any health food store. It tastes just like soy sauce, but instead of beingloaded with acids and yeast waste products, it is loaded with amino acids that your body needsanyway.

Vinegar

Another one of those extremely acidic liquids, vinegar is actually diluted acetic acid. The pH of vinegar is roughly 2.9, about 13,000 times more acidic than neutral water!





Most vinegar, like soy sauces, is created by allowing bacteria that produce acetic acid to convertwine, cider, or other alcoholic beverages to vinegar. Once again, by consuming vinegar, you arenot only introducing an immense acid load into your system, but you are also ingesting all thebacterial toxic waste products along with the vinegar.

A great substitute for vinegar is lemon or lime juice. The juice of these fruits not only enhances

the flavors of any food to which it is added, but it also provides a great deal of vitamins intoyour diet.

Soda

This is one of America’s favorite poisons. Over 80 million cola beverages are consumed daily inthe US alone! What makes soda the worst poison is the combination of caffeine, sugar, strongacids (phosphoric acid, citric acid, etc.), and other artificial food additives. It is truly a deadlyconcoction!

The acids found in most sodas, along with the carbonate that gives the soda its fizz, push thepH of most sodas down to the most acidic levels, roughly 50,000 times more acidic than neutralwater!!

Add the effects of caffeine to all of this, and you see how poisonous soda can really be. Artificial sweeteners like aspartame only make matters worse, as they add their own toxicpoisons to the mix (see Aspartame: Artificial Sweetener Death Sentence below). Drink at yourown risk!

Germ -Rich Foods

If you are going to succeed in wining this germ warfare, wouldn’t it make sense to stopreinforcing the germ army? In reality, most Americans consume bacteria, yeast, and fungus atalmost every single meal, to the tune of 750,000,000 to 1,000,000,000 microforms.

Your body is designed to handle a certain amount of these germs through ingestion, not this

constant barrage of microforms. The fact is that the vast majority of people develop out-of-control growths within their bodies that can have disastrous results. Refer to Appendix B: Microbial Loads of Foods for a glimpse of how that affects you and what you eat.

To make matters even worse, you are not only poisoned by these germs, but you are alsopoisoned by the toxic waste products they produce when they ferment the nutrients your bodyneeds for its own survival (e.g., glucose, proteins, fats, and even our genetic matter).

As if that isn’t enough, the foods that are laden with these microforms have additional negativeeffects your body must deal with.

Animal Flesh

Everyone knows that animal flesh in general contains high amounts of cholesterol, especially

red meats. What most people don’t realize is the immense amount of microforms that exist inand on dead animal flesh (let’s face it, no matter how you look at it, it is what it is).

The days of freshly slaughtered meat is long passed; we now have meat factories whereanimals are slaughtered by the thousands and their dead carcasses hang in a meat locker fordays before they are cut up to be shipped to distribution centers. And when they are gutted,the contents of their intestines spill all over the meat – including all the bacteria, yeast andmold in the feces (yum!).





They are then washed with a mild solution of bleach (yum!) and shipped out. No matter howsanitary you think the process is, by the time the food gets to your kitchen, it is overflowingwith bacterial growth (they do reproduce exponentially after all).

Coupled with the fact that most meat are not always cooked thoroughly and at high enoughtemperatures to kill these microforms, you end up eating enough of these little monsters to

overload your system. And if you do cook the meat thoroughly and at high temperatures, thenit has no nutritional value besides placing an extraordinary load on your digestive system, as wementioned above.

Let’s face it, you just can’t find any animal flesh that is good for you. The only exception mightbe fresh fish. I don’t think I need to tell you why not-so-fresh fish is bad, do I?

Besides the microbial loads, animal meat has so many negative “side effects” that any benefityou would have gotten from eating the meat is all but insignificant. Meat contains lots of uricacid which leaches calcium from the system. Your body can only handle about eight grains of uric acid in a day. An average piece of meat (3-4 oz.) contains 16 grains.

Uric acid in the bloodstream causes arthritis (it irritates the tendons and joints) and leads to

osteoporosis as it bleaches calcium from the bones. People who eat meat have the weakestbones.

You might ask “what about protein? How do I get my protein?” I answer that question in Appendix C: The Myth of Protein .

Fungus/Molds

If you’re trying to stop the fungus and molds from thriving in your system, why would you wantto put more of them into your body? Typical sources of fungus and molds include mushroomsof all type, cheese, and algae.

In my opinion, there is no such thing as a good mushroom. The “edible” ones are just less poisonous than the ones that kill you immediately!

Don’t eat them, don’t drink them, and don’t even sniff them!

Mushrooms all contain various amounts of the toxin amanitin, which, inlarge amounts, can kill you instantly. With smaller amounts the resultsare the same, it just takes a little longer!

In a 1979 study, a leading cancer researcher administered mushroommycotoxins to mice in their drinking water. She noted twenty-onedifferent types of cancer as a result. Now we know that all mushroomscontain at least five active ingredients that exhibit carcinogenic

properties in animals.Robert O. Young, PhD

Author of The PH Miracle and Sick & Tired





Yeasty Beasties

Another big source of poison in the vast majority of the population comes from foods that areloaded with yeast and yeast toxic waste products. Can you guess which ones these are?

Perhaps the most common ones are brewed drinks and breads, but essentially anything that isfermented contains these yeasty beasties. I don’t have to tell you about the health problemsassociated with consuming alcoholic drinks, but let me just add one thing to the list: when youconsume brewed drinks, you are not only ingesting the sugars (which in turn create an acidicenvironment) and the alcohol, but you are also drinking the toxins and acidic waste productsproduced by the yeasts as they fermented the sugars to make the brew.

And it doesn’t matter if the brew is “light”. That just means that some of the excess sugar hasbeen removed. The toxins are still there for your full enjoyment!

As for breads, we all know that what makes dough rise is the gasses produced by the yeastswhen they ferment the sugars in the flour. What most people don’t know is that the yeastsactually survive the baking process and they, along with their toxic wastes, end up in your bodywhen you eat the bread! Yeasts are resilient buggers. They have survived arctic chills, the dead

of space, and the heat of hot springs.If you have any health issues or any problems specifically with yeasts (like Candida, yeastinfections, etc.), cut out yeasty breads from your diet. There are yeast- free breads that are justas delicious which you can buy in most health food stores. Alternatively, I recommend you usebreads that are made from sprouted grains. My favorites are sprouted wheat tortilla breadsmade by Avarado Street and Ezekiel 4:9® sprouted grain tortillas made by Food For Life.

Your Ammo

You might think that this all sounds really grim, that the only way you can stay healthy is not toeat anything at all! But that can’t be farther from the truth. All you have to do is to raise yourawareness by becoming conscious about the foods and drinks you put into your body. That is

your biggest, most effective ammunition in this germ warfare.

Transitioning to a healthy lifestyle must always begin with raised awareness if it is going to last.

Of course, there are a number of ways you could help yourself further in this task, includingtaking supplements to support your body in eliminating the toxins, and creating an alkalineinner environment. Once you make your inner terrain inhospitable to yeasts, molds, and fungus,their numbers will eventually decrease and you will slowly return to better health.

I have listed a number of supplements I personally take every single day, without exception.They have played a pivotal role in my success to eliminate my Candida problem and to maintainmy health and vitality. I found these to be the best there is in the market, so I stronglyrecommend that you use these same products, or comparable alternatives of your choice.

SuperGreens

This powder is a mixture of 49 different organic grasses, vegetable leafs, and sprouted grainsthat has been dried at low temperatures to preserve the enzymes and phytochemicals in thevegetables. The manufacturer then “re-energizes” the powder through a process called Micro-Ionization™ that somehow puts energy back onto the greens. You can actually see the electricalcharge on the greens when you scoop them out of the jar: they stand up on the edges of thescooper!





Two things that I find to be unique to this product are the fact the powder it has an inherentlyalkaline pH, and that it is super-concentrated: it takes 20 lbs. of vegetables to make 1 lb. of SuperGreens.

I mix 1-2 teaspoons of the SuperGreens in every quart of water I drink. It tastes like a really,really mild green tea. It helps me alkalize my body, and gives me a ton of sustainable, steady

energy throughout the day. And that’s not to mention every vitamin and mineral known toman!

LL Pr im e pH

This is the product I use to structure and alkalize my water. It is a formulation of sodiumchlorite (ClO2 – not sodium chloride , which is table salt). This is unique, taste-, color- andodorless solution that not only increases the alkalinity of any liquid it is placed in, but it alsoadds oxygen to the liquid! I like hitting two birds with one stone.

I use 10-15 drops of this in every quart of water I drink (along with the SuperGreens

Super Soy Sprou ts

This is one of my favorite foods. Soy sprouts are living baby plant foods (not legumes) in theirprime and are biogenic. This means that they can transfer their life energy force or zetapotential to you! The company harvests these organic sprouts at the stage of their developmentwhen they have the greatest concentrations of proteins, vitamins, minerals, phytochemicals,bio-flavonoids, RNA and DNA.

They then dry them at low temperatures to preserve all the nutrients, and make a fine powderout of them. Because soy sprouts are baby plants, their delicate cell walls release livenourishment and life force easily.

I love this product! It has so many benefits that I don’t know which ones to mention here. Let’s just say that it helps me deal with hunger and sugar cravings, keeps my blood sugar levels

steady, and cleanses my blood.The powder is also super-concentrated: it takes almost 2 lbs. of soy sprouts to make just oneounce of this powder. Because of this high concentration, it is 43% protein. This is a higherconcentration of protein than beef, chicken, pork, fish, turkey, eggs, milk, cheese and mostgrasses, vegetable and leaves.

I take 2-3 teaspoons of this product every day. I take it directly by mouth. It’s quite yummy! Ittastes like baby food formula.

LL BioLigh t

BioLight is like fuel for my own internal nuclear reactor. This colorless, odorless, and tasteless

solution has NADP (co-enzyme Q1) which is the enzyme that takes glucose into the body’senergy cycle. It also has colloidal silver in it, which along with the oxygen from the Prime PH Itake, forms calcium in my body.

This is a great way to get biologically available calcium (as opposed to most calciumsupplements that are not easily assimilated by the body).

I take 5 drops of this under my tongue, 3 times a day. But if I need more energy, I take more.





Homework

Homework Item #1: Work on enhancing your awareness. Go through your daily meals from last week thatyou recorded in your Forum Success Log, and mark up all the foods I suggested youavoid. Next, look at the records you made about how you felt after the meal. How did

you feel? What changes can you make to your eating habits to help you become andstay healthier and more vibrant? Which of the changes I suggested can you makeright away?

Write these in your Success Log, and commit to consciously and purposely practicingat least one of them each day this week.

Homework Item #2: Use the menus and recipes listed in Appendix E: Menus & Recipes to design a mealplan for the coming week.

Homework Item #3: List everything that passes through your lips every day of this week. This is critical in

helping you develop some awareness about how you are treating your body in real life.Nobody but you needs to see this list – ever! Use your Success Log to record thisinformation. Be sure to also record how you felt after each meal, and where yourenergy levels were during the day. It should not take more than 10 minutes a day.





LLLeeessssssooonnn 444::: SSSuuugggaaarrr ,,, SSSuuugggaaarrr EEEvvveeerrryyywww hhheeerrreee!!!

Lesson Goals:

• Understand the role sugar plays in makingyou acidic from the inside out

• Learn what sugar cravings are telling youabout your body.

• Learn about natural and artificial sugarsubstitutes, and which ones you shoulduse.

Talking about the problems sugar can cause is likebeating a dead horse. Everyone in the westernworld has seen or heard report after reportprofessing that sugar is at the root of all sorts of health problems. Yet, most people tend to ignorethese warnings. Why?

The reason is quite simple: most people are addicted to sugar! In this lesson, I will share withyou why quitting sugar is so hard, and how it can be done very easily – if you know what to do.

Sugar Cravings

If all you needed to quit your sugar addiction was willpower, millions of people would be off sugar. But you know that’s not the case. Willpower by itself is not enough. Sugar cravings arefacilitated by a mechanism in your body that is meant to save your life.

Besides powering most of your immediate energy requirements, sugar, or more specificallyglucose, is the only source of energy for your brain, so it is crucial to your survival.

So what triggers this craving mechanism, or what would normally trigger this mechanism is adrop in your blood sugar levels. That would prompt your liver to start to manufacture glucosefrom its reserves, and also trigger certain brain centers to tell you that you feel hungry.

But here’s how this natural mechanism is thrown out of whack to make you crave sugars as if your life depended on it. Basically, when your inner environment is too acidic, the microforms

we talked about earlier – especially yeast or Candida – begin to multiply at alarming rates to dotheir job: to return you back to dust.

These yeasts have a ferocious appetite for glucose, so they eat (actually ferment) the glucoseyour body needs for its own nourishment, and excrete their own toxic wastes, which in turnmakes your inner environment even more acidic and gives rise to even more yeasts. This is avicious, self-perpetuating cycle that will not end as long as you eat even more sugar.

The only way to stop this vicious cycle is to make your body inhospitable to the growth of theseyeasts and other microforms. And that is best done by alkalizing your body with alkaline waters,





juices, and foods. This in effect stops the cycle dead in its tracks. Of course, this is not anovernight process. You must continue to alkalize and draw out toxins and acidic wastes fromyour system in order for this process to be effective.

I personally used to be a chocoholic. I would put away 5 lbs. of chocolate morsels each week –I would keep a jar on my desk, and eat them casually and continuously as I worked.

By following the directions I have given you in the previous lessons and by taking thesupplements I mentioned in the previous lesson I was able to completely eliminate my cravingswithin five days! My last bag of chocolate morsels is still full, and has been sitting in mystorage closet for over a year! If I can do it, you can do it!

Today, if I feel a hunger pang, I take a scoop of Super Soy Sprouts and wash it down withsome SuperGreens. As I mentioned before, Super Soy Sprouts help me level my blood sugar, sothat tides me over for a little while until I can get to eat a snack or an alkalizing meal.

Aspartame: Artificial Sweetener Death Sentence

Aspartame is the most commonly found artificial sweetener. It is commonly used in diet sodas,

sugar-free foods and drinks, meal replacement shakes, and many other items marked as “sugar-free” or “diet.”

Here is the problem with Aspartame. When Aspartame was first included in 100 differentproducts, Congressional Hearings were held to evaluate the effects of Aspartame on the humanbody. The Congressional record states, "It [Aspartame] makes you crave carbohydrates that willmake you FAT." Since the initial hearing, there have been two subsequent hearings, butnothing has been done. The drug and chemical corporations have very deep pockets and spenda great deal on lobbying. Now over 5,000 products in 90 countries contain this chemical.

At the time of the first hearing, people were getting fat, going blind, and having a myriad of neurological problems. Dr. H.J. Roberts, author of an excellent book on the dangers of

Aspartame, affirmed that once he got patients off Aspartame they, on average, lost 19 pounds.

The reason for this being that the methanol in the Aspartame converts to formaldehyde whichis subsequently stored in the fat cells, particularly in the hips and thighs. (Formaldehyde isgrouped in the same class of drugs as cyanide and arsenic – DEADLY POISONS!) The samemethanol formaldehyde conversion takes place in the retina of the eye, resulting in visionimpairment and loss.

Aspartame alters the brain's chemistry, changing the dopamine level, one reason for severeseizures. With brain chemistry alteration being a result of Aspartame consumption, imaginewhat this drug does to patients suffering from Parkinson's Disease. It also not only affects theliving but the unborn as well, causing birth defects. Aspartame is a quiet killer, but a killernonetheless; fattening, blinding, and neurological altering as it kills.

“Consuming Aspartame at the time of conception can cause birth defects. The phenylalanineconcentrates in the placenta, causing mental retardation”, according to Dr. Louis Elsas,Pediatrician Professor - Genetics, at Emory University in his testing.

Aspartame is especially deadly for diabetics. All physicians know what wood alcohol will do to adiabetic. We find that physicians believe that they have patients with retinopathy, when in fact,the symptoms they are seeing are due the consumption of Aspartame.

The Aspartame keeps the blood sugar level out of control, causing many patients to go into acoma. Unfortunately, many have died as a result. Countless physicians have related the





experiences of their diabetic relatives, who had switched from saccharin to an Aspartameproduct, and how those relatives had eventually gone into a coma; the physicians could not getthe blood sugar levels under control.

Memory loss is due to the fact that aspartic acid and phenylalanine are neurotoxic without theother amino acids found in protein. Thus it goes past the blood-brain barrier and deteriorates

the neurons of the brain.Dr. Russell Blaylock, neurosurgeon and author of the book “Excitotoxins: The Taste That Kills”,states that "the ingredient [Aspartame] stimulates the neurons of the brain to death, causingbrain damage of varying degrees.

I assure you that MONSANTO, the creator of Aspartame, knows how deadly it is. They fund the American Diabetes Association, American Dietetic Association, Congress, and the Conference of the American College of Physicians.

The New York Times, on November 15, 1996, ran an article on how the American Dietetic Association takes money from the food industry to endorse their products. Therefore, theycannot criticize any additives or tell about their link to MONSANTO. How bad is this?

There are 92 documented symptoms of Aspartame, from headaches to death. The majority of them are neurological, because Aspartame destroys the nervous system . Use at your own risk!

Natural Sugar Substitutes

The best natural sugar substituted that I have found is Stevia. This sweetener is not a sugar oralcohol (like Aspartame); it is made from the leaf of an herb and is actually alkalizing! Steviahas no glycemic index and is virtually calorie free, yet it can be up to 300 times sweeter thansugar!

Refined sugar is virtually devoid of nutritional benefits and, at best, represents empty calories inthe diet. At worst, it has been implicated in numerous degenerative diseases. Stevia is muchsweeter than sugar and has none of sugar's unhealthy drawbacks.

Stevia is an all-natural herbal product with centuries of safe usage by native Indians inParaguay. It has been thoroughly tested in dozens of tests around the world and found to becompletely non-toxic. It has also been consumed safely in massive quantities (thousands of lbs.annually) for the past twenty years.

Although one group of studies performed from 1985 through 1987 found one of the metabolitesof Stevia to cause mutations in a strain of Salmonella bacteria, there is serious doubt as towhether this study is applicable to human metabolism of Stevia. In fact, the methodology usedto measure the mutagenic effects in this test was flawed according to a follow-up researchstudy which also seriously questioned the validity of the results.

For myself, I intend to use the product with both confidence in nature and respect for the

healthy moderation and balance which nature teaches us.

There are basically three varieties that can be found in most health food stores. All varieties of this product have a slight bitter aftertaste, also characteristic of licorice.

1. Brown or green powder. This is the unrefined extract. The crude Stevia leaves andherbal powder are reported to be 10-15 times sweeter than table sugar.





2. White powder. This is the refined extract and is supposed to be 200-300 times sweeterthan table sugar. My experience is that the herbal powder is very sweet while therefined extract is incredibly sweet and needs to be diluted to be properly used.

3. Liquid extract. This is ideal for mixing with liquid drinks or for food recipes. If youchoose this variety, be sure to read the bottle carefully to make sure it wasn’t made via

a procedure that required the use of alcohol (typical in low-cost brands).I have found a store on the Internet that sells all three varieties of Stevia at a discount of 15%-20% off retail price. Check out www.acidalkalinediet.com/stevia.htm for more information onStevia and a link to that site.

Homework

Homework Item #1: Take some time to review the special report you received about Aspartame to educateyourself about the products that contain that poison. Work on enhancing yourawareness. Go through your daily meals from last week that you recorded in yourSuccess Log, and mark up all the foods that contain Aspartame (like diet sodas, sugar-

free foods, protein powders and meal replacement shakes). Make a commitment toeliminate this poison from your diet.


Homework Item #3: List everything that passes through your lips every day of this week. This is critical inhelping you develop some awareness about how you are treating your body in real life.Nobody but you needs to see this list – ever! Use your Success Log to record thisinformation. Be sure to also record how you felt after each meal, and where your

energy levels were during the day. It should not take more than 10 minutes a day.Homework Item #4:

Work on enhancing your awareness. Read the labels of the foods you are eating, andlook for sugar contents. If you are still eating dead foods out of a box or a jar (asopposed to live, green ones), take note of the sugar contents. Be sure to record this,as well as how you feel after the meal, in your Success Log.

Homework Item #5: Replace refined sugars in your diet with Stevia. Check outwww.acidalkalinediet.com/stevia.htm for more information on Stevia and a link to awebsite where you can save some money by buying Stevia at a 15%-20% discount.

http://www.acidalkalinediet.com/stevia.htm











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Lesson Goals:

• Learn why oxygen is critical to alkalizing.

• Learn how to breathe properly.

• Discover what the best exercises are.

This is the last topic we’ll be covering, but I think you’llagree that it is the most important one. As I mentionedbefore, the one substance without which your lifespan

would be shortened to only a few minutes is oxygen.In this lesson, I will share with you simple yet effective waysto use oxygen to help you become healthier and achieveyour optimal weight, health, and vitality.

I have packed this lesson with some great information thatshould be useful to both active athletes, as well as thosewho are just beginning their journey back to an activelifestyle.

So read on!

OxygenDr. Otto Warburg, winner of the 1931 Nobel Prize for his studies in cell respiration, believedthat a person’s level of health and vitality has a direct correlation to the levels of oxygen in hisor her blood stream. As a test, he placed rat cells in a jar with both normal and 60% belownormal oxygen levels. In the jars with lower oxygen levels, some cells weakened or died, whileothers mutated.

Years later, another research scientist at the Rockefeller Institute by the name of HarryGoldblatt duplicated Dr. Warburg’s experiment. But this time, he reinserted the cells back in therats. The rats that received oxygenated cells survived, while those that received under-oxygenated cells developed cancer!

If the health of your body depends on the health of the 75 trillion cells contained within it, and

the health of each of those cells depends on its receiving sufficient oxygen, then doesn’t itstand to reason that in order to remain healthy and vibrant, you must ensure properoxygenation of your cells?

This is especially true because the overall energy levels you experience on a daily basis are alsodependent on whether each cell is receiving sufficient oxygen. You see, with proper amountsof oxygen, each cell not only performs its own specialized function, but it also producesadenosine triphosphate (ATP) that fuels the body.





Do you remember the discussion we had about how alkalizing your body makes it aninhospitable environment for the microforms that drain your energy, poison your system, andlead to your rotting from the inside?

Well, here’s some good news. Oxygen is one of the best ways to alkalize your bloodstream andhence, your entire system. Studies at the Stanford University School of Medicine have proven

that oxygenating your blood with ClO2 (the main ingredient in Prime PH I told you about in thelast lesson) is a powerfully effective way to eradicate Candida.

The question then is “other than using alkalizing supplements like Prime PH, how do you bestoxygenate and alkalize your system?” Well, the answer to this question is so simple that Idoubt you had ever thought of it. So keep on reading!

Don’t Forget To Breath!

You never thought the answer to oxygenating your body can be as simple as “breathing”… it is!But I’m not just talking about what you do involuntarily, all day long.

To show you what I mean, let’s just do a quick exercise: Just take a moment and take notice of

how deeply you are breathing at this very moment. What part of your body moves as youbreath, your chest or your belly? How much of your lung’s capacity would you say you wereusing right now?

You see, the vast majority of people are what I call “shallow chest breathers.” Each time theydraw a breath, they fill their lungs with at most 30% of their lungs’ capacity, mostly in the areasunder the chest cavity. This is the body’s natural tendency to conserve energy when it can.

But the flip side of this is that your body is only getting enough oxygen to manage its basicfunctions… not enough to help you alkalize your body or generate a great deal of energy. Addto that the habitually bad posture most people suffer from, I would be surprised if they evenget 30% lung capacity most of the time.

So why is shallow chest breathing a problem? Shallow breathing could result in the followinghealth problems:

1. Chronic or intermittent fatigue.

2. Chest pains and palpitations suggestive of heart disease.

3. Tingling and numbness in the arms, legs, hands, etc.

4. Muscular craps in the neck, shoulders, and back.

5. Stomach upsets, heartburn, and gas.

6. Anxiety and panic attacks.

7. Feelings of unreality and hallucinations.

8. Disturbances, nightmares, and night sweats.

These health problems stem from the fact that the richest blood flow is in the lower lungs . So if you are only filling up a small portion of the top part of your lungs each time you breath, youare shortchanging your body of the oxygen it could use.

Proper breathing requires the use of your diaphragm – the layer of muscle that separates yourchest cavity and the lungs from the abdominal cavity. When you breathe properly, so as to fill





the lower lungs, the diaphragm contracts and your belly sticks out. This allows the lungs toexpand and fill with air. And here’s how to do it properly.

Visualize the air filling your lungs from the bottom all the way up. Place one hand on yourabdomen and one hand on your chest. Inhale slowly and deeply through your nose into yourabdomen to push up your hand as much as feels comfortable. Your chest should move only a

little and only with your abdomen. For best results, take 10 breaths, 3 times a day in thefollowing ratio:

1. Inhale for a count of 1

2. Hold for a count of 4

3. Exhale for a count of 2

You should use this breathing technique every day, especially when you feel tired, lack mentalfocus, are under stress, or experience anxiety.

This technique of breathing from the bottom up can also be used to maximize your oxygenintake prior, during, and after physical activity, which is the topic of the next section.

Move Your Body!

No course on getting healthy and vibrant would be complete without a discussion aboutexercise and its importance to your health. But instead of giving you the same old adviceeveryone “knows”, I want to give you information that you can actually use.

Have you ever wondered why exercise is so important? Why does moving your body duringexercise help to lose fat? The answer most people would give to these questions is that

“exercising helps to burn more calories, and if you burn more calories than you eat, you willlose fat.” That may be so, but I want you to consider another reason that I believe to be morecorrect and accurate. But before I can get to that, let me give you some backgroundinformation.

As you may know, your body actually has two circulatory systems:

1. Your cardiovascular system that is comprised of your heart and blood vessels thatcirculate blood to and from your lungs (and the rest of your body), and

2. Your lymphatic system that hauls away waste products and toxins from your musclesand tissues. In effect, your lymphatic system is the garbage collector of your body.

The human body has 15 pints of blood and a huge pump (the heart) to move it through yourbody. You also have 45 pints of lymph fluid and no pump to move it through your body.

The only way that your body can move the lymph fluids through your body is through musclecontractions that squeeze the lymph through a system of one way valves. The lymph carries

major toxins to your lungs where they are expelled from the body through breathing.Going back to the answer I promised you, it is this lymphatic system that benefits greatly fromdaily exercise. When we don't move or exercise then gravity pulls the lymph downward and itbecomes stagnant and the toxins that it would carry out of your body become stagnant as well.

This accumulation over time turns into premature aging along with ankle edema.

Besides, if the toxins are not successfully removed through the lymphatic system, they maystart to back up in your tissues (swelling), joints (arthritis), lymph nodes (lymph disease and





cancer), skin (pimples and blemishes), and various organs. That doesn’t sound too good, doesit?

The Perfect Exercise

Basically, the perfect exercise is the one you enjoy the most. It is far more important that you

engage in some form of physical activity… the type of activity is secondary to this. When youlike a particular type of activity, you will tend to persevere with less effort, and that is the point.

Of course, you could make any physical activity more fun. I highly recommend that you investin a portable CD or MP3 player, and take your music with you when you exercise.

Research has shown that exercising with music is much more effective than without.

I will not bore you with details on what aerobic and anaerobic exercises are, and how to engagein each type of exercise. There are plenty of excellent web sites on the Internet that give youthat information.

But what I do want you to take away from this session is a renewed commitment to engagingin an aerobic exercise of your choice at least every other day for the next 30 day.

In case you are wondering what I would recommend, I suggestyou consider a new type of exercise that has been shown tohave remarkable results with people of all age groups, withminimal impact on the joints.

What I am eluding to here is Cellercise (a.k.a., “rebounding”).Rebounding is a unique form of exercise that applies weight andmovement to every cell causing the entire body – its parts andfunctions – to become stronger, more flexible and healthier.

Rebounding uses vertical movement like weight lifting, push-ups,pulls-ups or sit-ups in a repetitive up and down motion.

However, these conventional forms of exercise target and isolatespecific muscles or muscle groups. It’s very time consuming andoften tears down the body to build it up. Rebounding flexes all75 trillion cells at the same time! Even better, it requires only 10minutes a day!

Unlike jogging, walking, bicycling, weightlifting, Rebounding is Isotonic7, Isometric8,Calisthenics 9

If you shop around for a good rebounder, make sure that it uses a large tapered spring, not thetypical tube spring which can lead to nerve damage and lower back problems.

and aerobic all in one. For 10 minutes a day you can challenge every cell in yourcardiovascular pulmonary system. You don’t need 20 minutes... cells don’t have watches.

7 Isotonic: Moving up and down on the Cellerciser is a full-body weight bearing activity that strengthensmuscles, connective tissue, ligaments and bones.

8 Isometric: Altering the angle of the body cause specific cells to resist “G-Forces.” This tightens, lifts, andtones internal organs, muscles, even skin cells.

9 Calisthenics: Using different techniques will target every part of the body, including thighs, knees, hips,buttocks, waist, stomach, arms, chin, and intestines.





There are so many rebounders out there these days, many of them available through TV offersand local sporting good stores. They vary in price from $100 to $400, and come with a numberof add-ons like stabilizer bars, exercise videos, and tracking charts.

Of course, you could always use a good jump rope instead, at 1/10th the cost… But I think you’d have much more fun on a rebounder, and if you have more fun, then you’re much more

likely to continue to use it every day.

Homework

Homework Item #1: What are some aerobic exercises that you might enjoy (e.g., walking, running, biking,swimming, hiking, rowing, spinning, etc.)? Log into your Success Log and record theanswers. Then schedule a specific time that you will commit to exercising at the veryminimum every other day during the next 30 days. Be sure to warm up properly,exercise aerobically at your proper heart rate for at least 15 minutes, and warm downproperly. If you like, you can add Static Contraction or another form of weight trainingto your routine.






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The following table lists over 200 foods, along with their approximate acidity/alkalinity rating.The rating is based not just on the ash pH of the food, but also on the alkalizing/acidifyingeffect of the foods minerals and sugars.

Here’s a quick overview of the rating:

Rating

Highly Acidic Acidic Mildly Acidic Mildly Alkaline Alkaline Highly Alkaline

Please note that this list is meant to be only as a guideline of what to eat and what to avoid.W hen you comb ine f oods p rope r l y , you can ea t some o f t he ac i d ic f o rm ing f oods

a l ong w i th a l ka l iz i ng f oods .

General Guideline: A healthy diet consists of a minimum of 70% alkalizing foods and nomore than 30% acid forming foods.

Alkalizing foods are most effective when eaten raw. In addition, organic foods provide optimumminerals, vitamins, proteins, enzymes and amino acids, so if you can find or afford them, theyare best.

Food Category Food Rating<-- highly acidic -- highly alkaline -->

Breads Corn Tortillas x

Breads Rye bread x

Breads Sourdough bread x

Breads White biscuit x

Breads White bread x

Breads Whole-grain bread x

Breads Whole-meal bread x

Condiments Ketchup x

Condiments Mayonnaise x

Condiments Miso x

Condiments Mustard x

Condiments Soy sauce x

Dairy Buttermilk x

Dairy Cheese (all varieties, from all milks) x






Dairy Cream x

Dairy Egg whites x

Dairy Eggs (whole) x

Dairy Homogenized milk x

Dairy Milk (not pasteurized) x

Dairy Milk (pasteurized) x

Dairy Paneer (cheese) x

Dairy Quark x

Dairy Yoghurt (sweetened) x

Dairy Yoghurt (unsweetened) x

Beverages & Drinks Beer x

Beverages & Drinks Coffee x

Beverages & Drinks Coffee substitute drinks x

Beverages & Drinks Fruit juice (natural) x

Beverages & Drinks Fruit juice (sweetened) x

Beverages & Drinks Liquor x

Beverages & Drinks Soda/Pop x

Beverages & Drinks Tea (black) x

Beverages & Drinks Tea (herbal, green) x

Beverages & Drinks Water (Fiji, Hawaiian, Evian) x

Beverages & Drinks Water (sparkling) x

Beverages & Drinks Water (spring) xBeverages & Drinks Wine x

Fats & Oils Borage oil x

Fats & Oils Butter x

Fats & Oils Coconut Oil (raw) x

Fats & Oils Cod liver oil x

Fats & Oils Corn oil x

Fats & Oils Evening Primrose oil x

Fats & Oils Flax seed oil x

Fats & Oils Margarine x

Fats & Oils Marine lipids x

Fats & Oils Olive Oil x

Fats & Oils Sesame oil x

Fats & Oils Sunflower oil x

Fruits Acai Berry x

Fruits Apples x






Fruits Apricot x

Fruits Apricots x

Fruits Apricots (dried) x

Fruits Avocado (protein) x

Fruits Banana (ripe) x

Fruits Banana (unripe) x

Fruits Black currant x

Fruits Blackberries x

Fruits Blueberry x

Fruits Cantaloupe x

Fruits Cherry, sour x

Fruits Cherry, sweet x

Fruits Clementine x

Fruits Coconut, fresh x

Fruits Cranberry x

Fruits Currant x

Fruits Dates x

Fruits Dates (dried) x

Fruits Fig juice powder x

Fruits Figs (dried) x

Fruits Figs (raw) x

Fruits Fresh lemon xFruits Goji berries x

Fruits Gooseberry, ripe x

Fruits Grapefruit x

Fruits Grapes (ripe) x

Fruits Italian plum x

Fruits Limes x

Fruits Mandarin orange x

Fruits Mango x

Fruits Nectarine x

Fruits Orange x

Fruits Papaya x

Fruits Peach x

Fruits Pear x

Fruits Pineapple x

Fruits Pomegranate x






Fruits Raspberry x

Fruits Red currant x

Fruits Rose hips x

Fruits Strawberries x

Fruits Strawberry x

Fruits Tangerine x

Fruits Tomato x

Fruits Watermelon x

Fruits Yellow plum x

Grains & Legumes Basmati rice x

Grains & Legumes Brown rice x

Grains & Legumes Buckwheat x

Grains & Legumes Bulgur wheat x

Grains & Legumes Couscous x

Grains & Legumes Granulated soy (cooked, ground) x

Grains & Legumes Kamut x

Grains & Legumes Lentils x

Grains & Legumes Lima beans x

Grains & Legumes Oats x

Grains & Legumes Rye bread x

Grains & Legumes Soy flour x

Grains & Legumes Soy lecithin, pure xGrains & Legumes Soy nuts (soaked soy beans, then dried) x

Grains & Legumes Soybeans, fresh x

Grains & Legumes Spelt x

Grains & Legumes Tofu x

Grains & Legumes Wheat x

Grains & Legumes white (navy) beans x

Meat, Poultry & Fish Beef x

Meat, Poultry & Fish Buffalo x

Meat, Poultry & Fish Chicken x

Meat, Poultry & Fish Duck x

Meat, Poultry & Fish Fresh water fish x

Meat, Poultry & Fish Liver x

Meat, Poultry & Fish Ocean fish x

Meat, Poultry & Fish Organ meats x

Meat, Poultry & Fish Oysters x






Meat, Poultry & Fish Pork x

Meat, Poultry & Fish sardines (canned) x

Meat, Poultry & Fish Tuna (canned) x

Meat, Poultry & Fish Veal x

Meat, Poultry & Fish Wild salmon,

Miscellaneous Apple Cider Vinegar x

Miscellaneous Baking soda x

Miscellaneous Bee pollen x

Miscellaneous Canned foods x

Miscellaneous cereals (like Kellogg’s etc) x

Miscellaneous Hummus x

Miscellaneous Microwaved foods

Miscellaneous POPCORN x

Miscellaneous Rice milk x

Miscellaneous Royal Jelly x

Miscellaneous Soy Protein Powder x

Miscellaneous Tempeh x

Miscellaneous Whey protein powder x

Nuts Almond x

Nuts Almond butter (raw) x

Nuts Brazil nuts x

Nuts Cashews xNuts Filberts x

Nuts Hazelnut x

Nuts Macadamia nuts (raw) x

Nuts Peanut butter (raw, organic) x

Nuts Peanuts x

Nuts pine nuts (raw) x

Nuts Pistachios x

Nuts Walnuts x

Roots Carrot x

Roots Fresh red beet x

Roots Kohlrabi x

Roots Potatoes x

Roots Red radish x

Roots Rutabaga x

Roots Summer black radish x






Roots sweet potatoes x

Roots Turnip x

Roots White radish (spring) x

Roots Yams x

Seeds Barley x

Seeds Caraway seeds x

Seeds Cumin seeds x

Seeds Fennel seeds x

Seeds Flax seeds x

Seeds Pumpkin seeds x

Seeds Sesame seeds x

Seeds Sunflower seeds x

Seeds Wheat Kernel x

Sweets & Sweeteners Agave nectar x

Sweets & Sweeteners Alcohol sugars (xylitol and the othersaccharides.

x

Sweets & Sweeteners Artificial sweeteners x

Sweets & Sweeteners Barley malt syrup x

Sweets & Sweeteners Beet sugar x

Sweets & Sweeteners Brown rice syrup x

Sweets & Sweeteners Chocolates x

Sweets & Sweeteners Dr. Bronner’s barley malt sweetener x

Sweets & Sweeteners Dried sugar cane juice x

Sweets & Sweeteners Fructose x

Sweets & Sweeteners Halva [ground sesame seed sweet] x

Sweets & Sweeteners Honey x

Sweets & Sweeteners Maple Syrup x

Sweets & Sweeteners Milk sugar x

Sweets & Sweeteners Molasses x

Sweets & Sweeteners Sugar (white) x

Sweets & Sweeteners Sugarcane x

Sweets & Sweeteners Turbinado sugar x

Sweets & Sweeteners Xylitol x

Vegetables Alfalfa x

Vegetables Alfalfa grass x

Vegetables Artichokes x

Vegetables Asparagus x






Vegetables Aubergine/Egg plant x

Vegetables Barley grass x

Vegetables Basil x

Vegetables Bell peppers/capsicums (all colors) x

Vegetables Blue-Green Algae x

Vegetables Bok Choy x

Vegetables Brussels sprouts x

Vegetables Cabbage lettuce, fresh x

Vegetables Canned vegetables x

Vegetables Cauliflower x

Vegetables Cayenne pepper x

Vegetables Celery x

Vegetables Chives x

Vegetables Cilantro x

Vegetables Comfrey x

Vegetables Cooked vegetables (all kinds) x

Vegetables Cucumber, fresh x

Vegetables Dandelion x

Vegetables Dog grass x

Vegetables Endive, fresh x

Vegetables French cut (green ) beans x

Vegetables Frozen vegetables x Vegetables Garlic x

Vegetables Ginger x

Vegetables Ginseng x

Vegetables Green cabbage,(December Harvest) x

Vegetables Green cabbage,(March Harvest) x

Vegetables Horse radish x

Vegetables Jicama x

Vegetables Kale x

Vegetables Kamut grass x

Vegetables Lamb’s lettuce x

Vegetables Leeks (bulbs) x

Vegetables Lettuce x

Vegetables Mushrooms x

Vegetables Mustard greens x

Vegetables Onion x






Vegetables Oregano x

Vegetables Parsnips x

Vegetables Peas, fresh x

Vegetables Peas, ripe x

Vegetables Peppers x

Vegetables Pickled vegetables x

Vegetables Pumpkins (raw) x

Vegetables Raw onions x

Vegetables Red cabbage x

Vegetables Rhubarb stalks x

Vegetables Savoy Cabbage x

Vegetables Sea Vegetables x

Vegetables Seaweed (dulse, kelp, laver, etc) x

Vegetables Shave grass x

Vegetables Sorrel x

Vegetables Sauerkraut x

Vegetables Soy Sprouts x

Vegetables Spinach(March harvest) x

Vegetables Spinach(other than March) x

Vegetables Sprouted seeds (all kinds) x

Vegetables Squash (all kinds, raw) x

Vegetables Straw grass x Vegetables Thyme x

Vegetables Tomatoes (puree)

Vegetables Tomatoes (raw) x

Vegetables Tomatoes (sun dried)

Vegetables Watercress x

Vegetables Wheat grass x

Vegetables White cabbage x

Vegetables Yeast x

Vegetables Zucchini x





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The following chart outlines the number of pathogenic (disease causing) microorganisms foundin the most common foods10.

Food Type Number of Microorganisms/Pathogens per gram

Number of Microorganisms/Pathogens per serving

Vegetables, fruits, legumes,seeds, nuts, and sprouted grains(if uncontaminated in handling)

10 500

Milk, Grade A P asteurized 20,000 5,000,000 per cup

Butter 300,000 to 1,000,000 7,000,000 per patty

Cheese 300,000 to 1,000,000 100,000,000 per serving

Ice Cream 300,000 to 1,000,000 225,000,000 per serving

Eggs 50,000 to 500,000 37,500,00 per egg

Beef, Poultry, Lamb, Pork,Seafood

300,000 to 3,000,000 336,000,000 per serving

Honey 150,000 150,000 per gram

The average American meal of animal products contains 750,000,000 to 1,000,000,000 pathogenic microorganisms!

The average vegetarian meal consisting only of plant foods contains less than 500 pathogenicmicroorganisms.

10 Source: Back to the House of Health, 1999, by Robert O. Young and Shelley Redford Young.





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So many people have asked me “Where do you get your protein?” that I decided to dedicate awhole appendix to it. This question presupposes that protein must come only from meat, dairy,and eggs, that getting enough protein is difficult in the first place, and that vegetable protein issomehow sub-par.

First, the human body’s protein requirements are not that great, even for active people. Whenin life do you think your protein needs are the greatest? Yes, you guessed it… as an infant! Thatis when your body is growing at its most rapid pace. That is also when you are consuming themost perfect food: mother’s milk.

So it stands to reason that the percentage of mother’s milk that is composed of protein wouldbe a good indicator of how much protein you might need. Any guesses? Mother’s milk is only

1.2-1.6% protein!

The high-protein approach to nutrition was initially based on a 19th century German researchwhich said that humans needed a minimum of 120 grams of protein per day. Conventionalnutritionists dropped this to 60 to 90 grams a day, and more recently, expert research suggestscloser to 25 grams a day.

Arnold Schwarzenegger, arguably the most successful bodybuilder of all time, had the followingto say about human protein requirements:

Kids nowadays tend to go overboard when they discover bodybuildingand eat diets consisting of 50-70% protein – something I believe to be

totally unnecessary… In my formula for basic good eating, eat about onegram of protein for every two pounds of body weight.

Arnold Schwarzenegger

The following are the recommended amounts of daily calories to be provided by protein, asestablished by various organizations:

• World Health Organization (UN): 4.5%

• Food & N utrition Board of the U.S.D.A.: 6%

• National Research Council: 8%

In addition, the body has a free amino acid pool that contributes about 70 grams of proteindaily. As your body becomes more efficient, it reuses and recycles protein within the system.Everyone has these protein reserves, so unless you have a specific problem related to proteindeficiency (like brittle nails, muscle tissue loss, hair falling out), you can be sure you are gettingenough protein.

As for plant sources of protein, the truth is that there is plenty of protein in plants, and that if you are eating a good variety of foods, you will be getting enough protein. Humans are the onlyspecies on this planet that worry about protein deficiency.





Do you think a cow thinks about protein when it grazes, or a gorilla, one of the strongestanimals with huge muscles, worries about getting enough protein so its muscles don’t atrophy?

In case you didn’t know, gorillas are herbivorous (they only eat plants).

Vegetables carry all the amino acids (the building blocks of protein) the body needs. Not everyvegetable has every amino acid, of course, but if you are eating a wide variety of vegetables,especially dark green and dark green leafy vegetables and supplementing with grasses or greenpowders, you are getting plenty of all the essential amino acids. According to Dr. Robert O.

Young, PhD, “the key to providing your body with protein is quality, not quantity.”

The chart below indicates the percentage of calories from proteins for each of the listedvegetable sources.

Percentage of Calories from Protein

of Some Alkalizing Foods (per 100 g)

Food % Food %

Vegetables Pepper, green 12% Alfalfa sprouts 40% Pea, green fresh 6% Artichoke 29% Pepper, red hot 13% Asparagus 25% Radish 10%Bamboo shoots 26% Rhubarb 11 %Beet greens 22% Seaweed, Dulse 25%Broccoli 49% Spinach 45%Brussels sprouts 49% Turnip Greens 30%Cabbage, Chinese 12% Watercress 22%Cabbage, red 20% Wheat grass 25%Cauliflower 27% Zucchini 26%Celery 10%

Chard, Swiss 24% Grains Chives 18% Barley 10%Collards (leaves) 48% Millet 10%Collards (stems) 36% Rice, Brown 8%Cress 26% Wheat 14%Cucumber 10% Wheat Bran 16%Dandelion greens 27%Eggplant 12% Legumes

Fennel 28% Chickpea 21 %Garlic 62% Lentil, dried 25%Jalapeno pepper, red 14% Lima bean 9%Kale (leaves) 60% Mung sprouts 38%

Kale (stem) 42% Navy bean 26%Leek 22% Pea, green fresh 6%Lettuce, Boston 12% Red bean, dried 23%Lettuce, Loose-leaf 13% Soybean, dried 34%Lettuce, iceberg 27% Soybean, fresh 11 %Mustard greens 22% Soybean sprouts 6%Okra 24% Tofu 43%Onion (green) 15%Parsley 36% Continued…





Percentage of Calories from Protein

of Some Alkalizing Foods (per 100 g)

Food % Food %

Fruits Nuts & Seeds

Avocado (California) 22% Almond 19% Avocado (Florida) 13% Brazil nut 14%Cherry, sour red 12% Filbert 13%Cranberry 4% Pumpkin Seed 29%Grapefruit, sour 5% Sesame Seed 19%Lemon 13% Sunflower Seed 24%Lemon juice 5% Sunflower seed, sprouted 33%Tomato, red. 11%Tomato, green 12%

Source: The pH Miracle by Robert O. Young Ph.D.





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Throughout my research in this area, I have not found a more concise answer to the question “What about calcium? If I don’t eat dairy, where to I get my calcium?” than the one provided byDr. Robert O. Young in his The pH Miracle book. Here is his answer.

What about Calcium?

We get asked this question a lot. It is true that calcium is vital for many functions inthe body, but the current rage for getting huge doses of the mineral – through largequantities of dairy products daily as well as supplements – is based in faultyunderstandings of how the body uses it. Many people worry – totally unnecessarily –that if mil products are eliminated, their diet will leave them deficient in calcium.

The fact is that all leafy, green vegetables and grasses are inherently high in calcium(as well as iron, magnesium, vitamin C, and many of the B vitamins, but that’sanother story), as are celery, cauliflower, okra, onions, green beans, avocado, black beans, garbanzo beans (chickpeas), tofu, almonds, hazelnuts, and sesame seeds.

In short, you get plenty of calcium with a diet that looks like the one described in thisbook. When we’re asked about where we get our calcium, we often answer with aquestion of our own: Where does a cow get hers?

It is also important to evaluate how much calcium you really need to keep your bonesand body healthy. To do so, you must understand that one of the things calcium doesin the body is neutralize the acid created by eating animal protein.

When you eat these acidic foods, the body tries to return to its alkaline state the onlyway it can – by withdrawing calcium from your bones if there isn’t enough on hand inthe food it self to do the job. Your kidneys also rob your bones in order to eliminatethe excess nitrogen found in animal protein.

The current recommendation for 1,000 mg. a day of calcium and more assume anaverage American diet – which consists of 1.5 to 4 times as much protein asnecessary, creating an unnatural demand for calcium. Many experts blame theseeming epidemic of the bone-weakening disease osteoporosis on this proteinoverdose. It isn’t rally a lack of calcium at all!

Or rather, it is a calcium-robbing problem, not a calcium-deficiency problem. We need

to stop worrying about not getting enough calcium and pay attention instead to notgetting too much protein. In the meantime, we’re living the irony that getting plentyof calcium-rich dairy products can actually leave us with a negative calcium balanceby the time all that protein is buffered.

Source: The pH Miracle , Robert O. Young, Warner Books, 2002.

The chart on the next page indicates the calcium content of several alkalizing foods.





Calcium Content

of Some Alkalizing Foods (mg per 100 g)

Food mg Food mg

Vegetables Fru

Alfalfa sprouts 43 Avocado (California) 10 Artichoke 51 Avocado (Florida) 10 Asparagus 23 Cherry, sour red 16Bamboo shoots 13 Cranberry 14Beet greens 119 Grapefruit, sour 16Broccoli 103 Lemon 13Brussels sprouts 36 Lemon juice 7Cabbage, Chinese 43 Tomato, red. 13Cabbage, red 42 Tomato, green 13Cauliflower 25Celery 39

Chard, Swiss 88 Grains Chives 69 Barley 34Collards (leaves) 250 Millet 20Collards (stems) 203 Rice, Brown 32Cress 81 Wheat 46Cucumber 25 Wheat Bran 119Dandelion greens 187Eggplant 12 Legumes

Fennel 100 Chickpea 150Garlic 29 Lentil, dried 79Jalapeno pepper, red 35 Lima bean 52Kale (leaves) 249 Mung sprouts 118

Kale (stem) 179 Navy bean 70Leek 52 Pea, green fresh 26Lettuce, Boston 35 Red bean, dried 110Lettuce, Loose-leaf 20 Soybean, dried 226Lettuce, iceberg 38 Soybean, fresh 67Mustard greens 183 Soybean sprouts 48Okra 92Onion (green) 51Parsley 203 Nuts & Seeds

Pepper, green 9 Almond 234Pea, green fresh 13 Brazil nut 186Pepper, red hot 130 Filbert 209

Radish 30 Pumpkin Seed 51Rhubarb 96 Sesame Seed 1,160Seaweed, Dulse 296 Sunflower Seed 120Spinach 93Turnip Greens 246Watercress 151

Source: The pH Miracle by Robert O. Young Ph.D.





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Sam ple Menu

I wanted to show you what a weekly menu would look like when you actually follow thesuggestions in this course. You could, of course, mix and match the meals with others from therecipe list that appears below. The menu is just an example of what you could do, but thecombinations are endless. Also, check out Appendix F for a shopping list that will help youprepare these meals.

I have included 28 recipes here.

Breakfast Lunch Dinner

Monday Rice Pudding Wrap made withsprouted tortillas andShiraz Salad

Cooked milled withsprouted mung beansand Guacamole

Tuesday Spring Wrap To Go Brown or wild rice stir-frywith vegetables and aside salad.

Large California Saladwith Avahini dressing

Wednesday Silky Summer Shake Wrap made withsprouted tortillas,steamed and/or rawveggies, and hummus to

taste.

Baked salmon on a bedof steamed veggies witha squeeze of lemon orsalsa.

Thursday Spring Wrap To Go Tofu Salad plus rawalmonds for crunch.

Vegetarian 4 Bean Salad

Friday Baby Boomer BreakfastShake

Quinoa California Veggie Burger

Saturday Cool Cabbage Wrap Rice Pudding Cauliflower Casserole

Sunday Popeye Super Shake Low Sweet Granola Super Simple Spaghetti





Recipes

Dressings, Dips and Sauces

Avah in i Dr ess ing Serves 2

Ingredients: 1 avocado½ cup raw sesame tahini½ cup extra virgin olive oilJuice of 1-1½ lemon

Directions: Place all ingredients in a blender or food processor, and blend/process untilsmooth and creamy.

Fant ast ic F laxseed Oi l Dr ess ing

Ingredients: ¼ cup flaxseed oil¼ cup olive oilJuice of 1 lemon or lime½ tsp. onion powder½ tsp. garlic powder½ tsp. sea salt or Real Salt™½ tsp. chopped dry basil

Directions: Shake bottle of flaxseed oil well before pouring oil slowly into blender. Blend allingredients well. Serve immediately or refrigerate till use.

You can use this as salad dressing, as spread instead of butter or mayonnaiseover bread, as dip for bread, or instead of olive oil & balsamic vinegar insalads.

Guacamole Serves 2

Ingredients: 1 large ripe avocado1 tomato, finely chopped¼ tsp. Real Salt™1 lemon or lime, juicedChili powder to taste

Directions: Mash avocado and mix with other ingredients.

Hom emade Sa lsa Serves 2

Ingredients: 5 large tomatoes





1 large onion½ green bell pepper2 cloves of garlicReal Salt™ to taste20 leaves of cilantroDried red chili peppers, if you want it hot

Directions: Add all ingredients in food processor and blend until it is chunky or smooth toyour liking. If adding chili peppers, do so slowly. It gets hotter as it sits.

If you don’t have a food processor, chop all the ingredients into small piecesand blend a cup of it well in your blender, then add to the chopped ingredients.This gives it a chunky salsa texture.

H u m m u s Serves 2

Ingredients: 2 to 3 cups garbanzo beans (chickpeas) or 2x 12-15 oz. cans, rinsed well2 Tbs. cumin spiceJuice from one lemon3 Tbs. olive oilUp to ½ cup waterSalt to taste¼-½ cup raw sesame tahini1 large clove garlic

Directions: Prepare cooked chickpeas (or canned). Combine at least 2 cups of beans,water and olive oil in a food processor and blend until smooth. Add remainingingredients.

The reason this recipe calls for 2-3 cups of beans is because some people likehummus thinner than others. Having the extra beans available gives you achance to find the consistency you like.

Hint: Add green onion, or sun dried tomatoes, 1 cup of black beans or parsleyand extra garlic for variations.

Layered Bean Dip Serves 2

Ingredients: 1 8 oz. tub tofu cream cheese

2 cups fresh salsa1 16 oz. can refried beans (vegetarian style) OR 2 cups of homemade pinto

beans blended in the blender until smooth2 medium avocados, slicedCilantro for garnish

Directions: In a 12-inch baking pan spread the tofu cream cheese evenly on the bottom.Layer evenly on top of the other beans, salsa and sliced avocado. Garnish with





N u t / Se ed B u t t e r Serves 1

Ingredients: 1 cup raw seeds or nuts5 tablespoons alkaline water¼ cup cold-pressed seed oil (any)

Sea Salt to tasteDirections: Grind seeds or nuts in a grinder until it makes a moist meal. Then transfer to a

bowl and mix with water, oil, and salt until a thick paste develops. Store incapped jar in the fridge.

Pesto Sauce Serves 1-2

Ingredients: 1 cup pine nuts2-3 cloves of fresh garlic, peeled and crushed1 cup cold-pressed olive oil

1 bunch fresh basil1 bunch fresh cilantroFresh pepper to taste½ cup grated soy or rice cheese, parmesan style (acidic, so optional)

Directions: Wash and clean basil and cilantro, then chop together with the nuts for a fewseconds in a food processor. Then toss in the remaining ingredients and pulseinto a thick and creamy paste.

Raw Sesam e Tah in i Serves 2-4

Ingredients: 1 cup raw sesame seeds5 tablespoons alkaline water¼ cup cold-pressed seed oil (any)Sea Salt to taste

Directions: Grind sesame seeds in a coffee grinder until it makes a moist meal. Thentransfer to a bowl and mix with water, oil, and salt until a thick paste develops.Store in capped jar in the fridge.

Ava-Mo le Serves 2-4Ingredients: 4 green tomatillos, peeled and chopped

1 ripe avocado1 bunch cilantroFresh lime/lemon juice to taste

Directions: Blend all ingredients (except lime/lemon) in a blender until smooth. Addlemon/lime juice to taste. Serve instead of dipping sauce with cut veggies.





Shakes, Milks and Smoothies

Baby Boom er Break fas t Shake Serves 1

Ingredients: 1 unpeeled, unwaxed cucumber1 tomatillo

1 avocado2 cups organic baby spinach

juice of 1 lime2 scoops Super Soy Sprouts1 scoop SuperGreens1/2 cup water1/2 cup Rice Dream (Rice Milk)6-8 ice cubes

Directions: Slice vegetables. Put all ingredients a few at a time into blender and blend untilsmooth. Add ice cubes last.

This recipe was created by Ashley Lisonbee.

Black Bean Salsa Sou p Serves 2-3

Ingredients: 1 lb. of dry beans OR 3x 15 oz. cans of beans, rinsed well.3-4 tomatoes, diced1 medium onion, chopped¼ cup Olive oil1 clove garlic, choppedSea salt or Real Salt™ to taste

1 medium carrot, diced1 bay leaf 1 tsp. oregano1/2 tsp. cayenne pepper1/4 cup fresh cilantro

Directions: Cook beans until tender (not necessary if using canned beans). Warm olive oil(not hot) and add seasoning. Continue warming oil and stir continuously torelease flavors. Combine all ingredients in a pan, add water to reach desiredconsistency, and heat to just before a boil (be sure not to boil the soup).Remember, fresh tomatoes will give up their juice too. You’re done!

Popeye Super Shake Serves 2

Ingredients: ½ bunch of celery2 cups spinach½ green pepper½ cucumber½ cup parsley





1 avocado (This is the secret)½ cup water1 scoop SuperGreens1 scoop Super Soy Sprouts6 cubes of ice.¼ cup chopped green onions (optional)¼ cup chopped cilantro (optional)½ carrot (optional)1 small tomato (optional)

Directions: Place all ingredients in blender, one at a time, and blend until smooth andcreamy. Add ice cubes last, or if you like, you can warm this up on LOWtemperature while stirring constantly to make a soup out of it. Just remember,in order to preserve the enzymes, do not heat the mixture to a point that if youstuck your finger in it, it would be too hot and you’d burn your finger.

Si lky Sum m er Shake Serves 2

Ingredients: 2 cups spinach½ red bell pepper½ cucumber½ cup parsley1 large tomato1 avocado½ cup water1 lime/lemon1 scoop SuperGreens

1 scoop Super Soy Sprouts6 cubes of ice.

Directions: Place all ingredients in blender, one at a time, and blend until smooth andcreamy. Add ice cubes last, or if you like, you can warm this up on LOWtemperature while stirring constantly to make a soup out of it. Just remember,in order to preserve the enzymes, do not heat the mixture to a point that if youstuck your finger in it, it would be too hot and you’d burn your finger.

Super S imp le Smoot h ie Serves 2-4

Ingredients: ½ blender of fresh, raw apple cider, or nut milk ¼ cup flax seed, ground to a fine meal1 teaspoon cinnamon½ cups berries: blueberries, blackberries, cherries, or raspberries (slightlyacidic, so it’s optional)1 avocado1 heaping teaspoon SuperGreens, or your favorite green powder3 heaping tablespoons fresh bee pollen





1 tablespoon lecithin liquid, or granules3 tablespoons flax seed oil, or white coconut butter1 tablespoon raw, organic honey (slightly acidic, so optional)Pinch Celtic sea salt or Real Salt

Directions: Grind the flax seeds along with cinnamon in a coffee grinder and set aside. Fillyour blender with the raw apple cider, or nut milk. Add all other ingredientsand turn blender on low until the mixture is moving smoothly. Then blend wellon high for 2 minutes until creamy. That's it! :) Makes a meal for 2, or a snack for 4.

Cal i fo rn ia App le Tar t Sm ooth ie Serves 3-4

Ingredients: 2 cucumbers, or ½ bunch celery2 hard Granny Smith apples (OK, so this one's not too alkalizing, but it's soyummy! Just make the cucumbers BIG! ;)

1 head kale, about 7 leaves1 lemon, yellow skin removed, white pith intact

Directions: This one is sooooo simple to make: Juice everything and enjoy! ;)

I wouldn't let this one sit around, so only make as much as you're going todrink right away.

Wa te rm e lon Sm o o th ie Serves 4-6

Ingredients: 1 watermelon (organic is best) Alkaline water

Directions: This is an awesome drink for the summer! Cut watermelon into pieces andremove seeds. Toss everything into a blender and add water gradually as youblend the watermelon mixture. Adjust water to reach your desired consistency.

You may need to use a wooden spoon to crush the melons into action in theblender.

Cal i fo rn ia Fig Sm ooth ie Serves 1

Ingredients: 5 dried or fresh figs4 cups fresh apple juice1/2 mango1/2 avocado1/4 cup ground flax meal2 tbsp flax seed oilCoconut butter to tasteIce cubes as needed





Directions: If you're using dried figs, soak them in alkaline water (enough to cover them)for at least 30 minutes. Put everything in the blender and blend on high speedfor 3 min (if using dried figs) or 2 min (if using fresh figs). You'll need to adjustthe number of ice cubes and the amount of coconut butter to your taste. Is thisbetter than Sunny-Delight or what! ;)

Beverages, Tea and Milk

A lmo n d M i l k Serves 3-4

Ingredients: 1 cup raw almonds, soaked 4 or more hours3-6 cups alkaline water1 tablespoon Stevia (or 3 tablespoons raw honey - slightly more acidic though)

A pinch of sea salt

Directions: Blend everything together until the texture is creamy. You can vary theamount of water depending on your taste. Add more water and strain if youlike it thin, or add less water to get a thicker, “whipped cream” consistency.Store in a lidded jar in the fridge.

Ging er Shot Serves 2-3

Ingredients: 2 cups alkaline water1”-2” length of ginger root2 lemons (or limes)1 hot pepper, or ¼ teaspoon cayenne powder

Directions: Remove the skins from the lemons (or limes), while leaving the pith intact.Chop and toss them in the blender. Peel the ginger and toss it into the blenderalong with the hot pepper. Add a little water and blend until smooth. You canvary the amount of water to reach your desired consistency. Makes 2-3 2ounce shots. Watch out tequila!

Cal i fo r n ia Ginger Tea Serves 1Ingredients: 2” piece of ginger root

2-4 slices of lemon (or limes)2-4 cups alkaline water

Directions: Chop and grate the ginger root, then press it in a ginger press to get theextract. Mix it with the alkaline water in a small pot and heat to the desiredtemperature (well below boiling). Pour through a strainer into cups, squeeze a





slice of lemon/lime into it, and enjoy!

Soups and Salads

Len t i l and Vegetab le Soup Serves 2-3

Ingredients: 2 tsp. olive oil1 onion, chopped4 cloves garlic, crushed2 Tbs. curry powder1 tsp. coriander1 tsp. cumin1 cup lentils, picked over and rinsed3 cups vegetable broth

4 tomatoes, chopped2 zucchini, chopped3 cups spinach

Directions: Sauté onions and garlic in olive oil until soft. Add curry powder, coriander andcumin. Cook until fragrance is released, about 45 seconds. Add lentils, broth, acup of water and vegetables. Bring to a boil and reduce heat. Simmer for 25-30minutes, until lentils are tender.

War m Sou l Soup Serves 2

Ingredients: 1 package dried seaweed, about 2 ounces2 cups alkaline water1 cake (about 6 ounces) unpasteurized tofu2 tablespoons unpasteurized miso, any type (slightly acidic, so optional)2 tablespoons fresh ginger, crushed½ cup scallions, chopped¼ cup lemon juice, fresh-squeezed

Directions: Soak seaweed for 15 minutes in the alkaline water. Put tofu, miso, ginger, andsoak water in a blender and blend. Stir in the remaining ingredients and warmin a pot over very low heat for a few minutes. The temperature should never

be so high that when you put your finger into the soup, it feels too hot. Servewarm. Should make about 2 bowls... YUM!

Wh i te Bean Soup Serves 2-3

Ingredients: 1 lb. dry white northern beans1 large onion





2 ribs of celery2 carrotsOther vegetables of choiceBay leaf Sea salt or Real Salt™ to taste

Directions: Soak and cook beans. In a skillet, sauté the vegetables in olive oil over LOWheat. When vegetables are almost tender, add to the cooked beans. Take 1cup of the cooked beans and blend them in the blender for the thickener. Addbay leaf. Cook for 30 minutes at low heat. Stir often. Be careful not to burnthe bottom. You can eat this dish hot, but it will thicken as it cools.

Jenn y 's Lent i l Salad Serves 2

Ingredients: 2 cups celery, minced1 tablespoon raw sesame tahini

5 cups lentil sprouts (most lentils found in ordinary stores won’t sprout)¼ cup raw almond butter4 tablespoons olive oil½ cup alkaline water3 tablespoons Bragg's Aminos1 red pepper, chopped2 green onions with tops, minced2 teaspoons kelp (optional)

Directions: Soak lentils overnight and sprout for 2 days, rinsing them 2-3 times a day. Ittakes about 3 cups of dry lentils to make 5 cups of sprouts. Make your dressing

by blending the almond butter, olive oil, and alkaline water in blender untilsmooth. Chop the lentil sprouts in a food processor and put them in a largebowl. Now add all other ingredients, and pour the almond butter mixture overit. Stir the mixture well and chill for several hours in refrigerator before serving.

You can use this as a salad or as a sandwich spread. If you feel more creative,stuff the mixture in avocado halves and drizzle with your favorite dressing.

Vegetar ian 4 Bean Sa lad Serves 2

Ingredients: ¾ cup fresh cooked (very lightly) whole green beans

¾ cup wax beans (cooked) canned3/8 cup sprouted chickpeas lightly steamed3/8 cup sprouted kidney beans lightly steamed¼ cup chopped green pepper½ cup chopped tomato½ cup chopped onionFresh parsleyCaraway to tasteolive oil and lemon juice to taste





Directions: Mix all ingredients together. Serve.

Cal i fo r n ia Sa lad Serves 2

Ingredients: 16 oz. spring greens1 medium cucumber, sliced in chips1 tomato, chopped1 ripe avocado, chopped1 red bell pepper, chopped¼ cup extra virgin olive oil1-2 tsp. Bragg’s™ AminosJuice of ½ lemon or lime.

Directions: Mix all ingredients. Serve immediately.

Sea Cucu m ber Salad Serves 2

Ingredients: 1 bunch radishes2 large cucumbers, peeled1 package arame sea vegetable1 red pepper¼ white onion, chopped1 cup sunflower or pine nuts1 cup raw almondsCayenne and garlic powders to taste

¼ cup cold-pressed olive oil1 tablespoon Bragg’s Liquid Aminos

Directions: Soak almonds and seeds/nuts in alkaline water for a couple of hours. Alsosoak the sea vegetables in alkaline water until they are soft (10-15 min). Draineverything and set aside. Slice cucumbers, radishes, and red pepper diagonallyinto thin slices. Toss everything together in a large bowl and season withcayenne and garlic powders.

Canad ian Rice Salad Serves 1

Ingredients: ½ cup zucchini, shredded½ cup red bell pepper, deseeded and chopped1 cup bean sprouts1 stalk broccoli½ lbs. Canadian wild rice (it’s a grass seed)

Alkaline water





Directions: Soak the wild rice overnight, drain and rinse well. Sprout for 2 days, rinsing atleast 3 times a day and draining well. Cut broccoli stems into thin, dicedstrands. Toss everything in a bowl and add your favorite dressing!

Tofu Salad Serves 4

Ingredients: 2 Packages of extra organic tofu2 large carrots, grated fine1 head of cauliflower1 red pepper, chopped fine1 green pepper, chopped fine2 cups of finely chopped celery1 tsp. dried mustard¼ cup fresh lime or lemon juice½ cup fresh parsley or ¼ cup dried parsley1 tsp. Garlic Powder

1 tsp. Onion Powder¼ cup onion (optional)½ cup dried Vegetable Soup mix (optional)1 teaspoon Braggs Liquid Amino’s (opt.) I like it without.Salt and Pepper to taste

Directions: 1. Drain Tofu and wrap in paper towels to get the moisture out. The drier thetofu the better texture this salad is.

2. Steam cauliflower flowerets for 1 to 2 minutes. Be sure to take them outwell before they cook through and get limb. Rinse with cold water until

cool.3. Liquefy steamed cauliflower in a food processor along with the lemon/lime juice. Add seasonings, mustard, and Braggs™ Aminos (if desired) and mixwell.

4. Cut tofu with a knife in ½-inch cubes, and add to the mixture.5. Cut vegetables (carrots, red pepper, green pepper, celery, onions) and put

in a bowl.6. Pour Tofu mixture over vegetable and stir to mix flavors. This is like Potato

Salad texture.

The longer this is refrigerated the better it tastes. This will keep up to 1 week if it lasts that long.

Shir az Salad Serves 2

Ingredients: 1 large ripe avocado1 tomato1 medium English cucumber1 red bell pepper





1 lemon or lime, juiced¼ cup raw tahini sauce2-3 tbsp. extra virgin olive oil¼ tsp. Real Salt™ to taste

Directions: Finely chop all vegetables and mix with other ingredients.

Entrees (Breakfast, Lunch, Dinner)

Caul i f low er Cassero le Serves 4

Ingredients: 2 tsp. Oil (Olive, Flax, or Udo’s Choice ®)2-3 tsp. cumin1-2 tsp. turmeric

½ yellow or red onion, finely minced1 cup waterFlowerets from 1 very large or 2 small Cauliflowers4 tbsp. fresh parsley, minced2 cloves of garlic, minced½ cup raw pine nuts (optional)708 sun-dried tomatoes (I use Melissa’s brand that’s paced in olive oil)Bragg™ Liquid Aminos to taste

Directions: 1. In an electric skillet, warm the oil, cumin, and turmeric. Make sure thetemperature is not hot, just warm.

2.

Keeping the temperature on warm or low, add the onion and allow theflavors to blend for 2-4 minutes, then add the water and warm.

3. In a food processor fitted with an S-blade, process the cauliflower into verysmall pieces (like couscous). Also process the sun-dried tomatoes into finesmall pieces.

4. Add the cauliflower to the skillet and gradually warm, adding the parsley,bell peppers, garlic, sun-dried tomatoes and pine nuts. Season with Bragg™

Aminos to taste.

Cool Cabbage W rap Serves 1Ingredients: ¼ head of cabbage.

Juice of ½-1 lemon1-2 celery stalks2-3 tbsp. extra virgin olive oil2 tbsp. hummus¼ tsp. Real Salt™ to taste1 sprouted grain/wheat tortilla





Directions: Shred cabbage and celery, and mix with other ingredients except hummus.Smear hummus on the tortilla, add the cabbage mixture and wrap.

Cal i fo r n ia Veggie Bur ger Serves 2

Ingredients: 1 small ripe avocado1 medium tomato2 frozen Boca™ Burgers2-3 Lettuce leafs4 slices of yeast-free, sprouted grain/wheat sliced bread2 tbsp. water¼ tsp. Real Salt™ to taste

Directions: Place water in a skillet on medium-low heat. Cook Boca Burgers in the skillet,flipping them every 5 minutes, until they are done (see package instructions).

Meanwhile, slice avocado and tomato into thin slices and warm up the bread ina toaster. Once the burgers are done, place one on a slice of the bread,sprinkle with salt to taste, top with 1-2 slices of avocados, tomatoes, lettuce,and finally with the other slice of the bread.

Eggl ess Spelt Pasta Serves 1

Ingredients: 2½ cups spelt flour½ tsp. sea salt¾ cups water

1 Tbs. olive oil

Directions: Mix dry ingredients. Add water and oil. Knead until smooth, then let stand forten minutes. Next, section dough out into 4 parts to make it easier to work with. Roll out the dough (1/16 inch is a good thickness) and cut the pasta intowhatever shape you desire. Have water boiling on the stove as you roll out thedough if you plan to eat it fresh as you make it. Cooking only takes a fewminutes when it is freshly made.

HINT: If you have children, have fun with this when cutting the dough; let yourkids help. Long strips always work well. The trick is to make sure to roll it outthin enough.

Quinoa Serves 2

Ingredients: 4 cups water1 cup quinoa (can be bought in any health food store)½-1 avocado1 red pepper





2 carrots1/3 cup extra virgin olive oil¼ cup Braggs™ Liquid Aminos¼ cup cilantroCumin, coriander, and oregano

Directions: Bring 4 cups of water to boil. Add quinoa and let boil for 20 minutes. Turn off heat and let it sit with the lid on until Quinoa is totally expanded. In a blender,combine all other ingredients (except avocado) with ¼ cup of water untilsmooth. Pour this over the quinoa. Slice avocado and place by quinoa. Enjoy!

Quinoa Pasta Medley Serves 2-3

Ingredients: 1 package (8 oz) quinoa pasta1-2 stocks broccoli1 cup sugar snap peas

Pesto sauce (see recipe in this chapter) Alkaline water

Directions: Prepare quinoa pasta as per box directions. At the same time, cut broccolitops, peel and slice the stem, and place in steamer. Steam along with sugarsnap peas for 1-2 minutes until warm. Drain cooked pasta and mix withsteamed broccoli and snap peas. Add pesto sauce and toss well. Serveimmediately.

Super Sim p le Spaghe t t i Serves 1Ingredients: 1 medium spaghetti squash

2 medium ripe vine tomatoes, choppedJuice of one small lemon1 - 2 cloves of fresh garlic, minced or chopped2 - 3 tbs. of olive oilFresh ground pepper to taste¼ teaspoon of oregano

Directions: Heat oven to 375 degrees. Cut spaghetti squash in half and clean out seeds.Place spaghetti squash face down in a baking dish and place in the pre-heated

oven. Bake for approximately 45 minutes or until done. Let cool for about 5minutes. Using fork, scoop out the spaghetti squash into a bowl. Add theremaining ingredients and toss. Eat warm or cold.

This recipe was created by Mary Jane Medlock.

W rap To Go Serves 1





Ingredients: 1 sprouted grain/wheat tortilla1-2 cups spring greens1 tbsp. hummus

Directions: Smear hummus on tortilla. Pack with spring greens. Wrap in plastic wrap oraluminum foil.

Seed- l in g Break fast Feast Serves 2

Ingredients: 1-2 cups combined sunflower seeds, pumpkin seeds, almonds, and walnuts¼ cup fresh berries (somewhat acidic, so optional)¼ cup organic raisins

Directions: Soak nuts and seeds for 2-3 hours in alkaline water. Drain nuts/seeds mixtureand rinse. Soak raisins in alkaline water for 1 hour, then drain the water into ablender or food processor. Grind nuts/seeds mixture in the food processor or

blender (pulse setting) into a granola consistency. Add berries and/or raisinsfor taste.

Alternatively, you can add a thicker almond milk (see recipe listed in thischapter) instead of the raisin water.

Low Sw eet Grano la Serves 2

Ingredients: 2 cups almonds soaked 10-12 hours in filtered water2 cups pecans soaked 10-12 hours in filtered water2-3 cups young coconut meat1 ½ tbs. ground cinnamon1 ½ tsp. Real Salt to taste3 packets of Stevia (sugar substitute).

Directions: In a food processor, pulse the nuts and coconut meat coarsely. Place in largemixing bowl and toss all remaining ingredients well. Place on a dehydratorsheet and dehydrate at 105 degrees for 14-16 hours, or until crisp. (As analternative, you can dry this in an oven at WARM setting). Serve with nut orsoy milk. Will keep for up to 1 month in sealed container.

Mar ina ted Asparagus Serves 2-4

Ingredients: 1 or 2 bunches of tender asparagus1 teaspoon celery seed (ground)1 teaspoon clove (ground)½ tablespoon cinnamon½ cup raw honey (slightly acidic)2 tablespoons Bragg’s Liquid Aminos





½ cup cold-pressed oil½ cup alkaline water

Directions: Mix all ingredients (other than asparagus) in a blender. Wash asparagus, cutends, and place in a shallow dish. Cover with the mixture. Chill in the fridgefor 24 hours. Server as a side dish.

Sprou ted Qu inoa Bread Serves 1

Ingredients: 2-3 cups sprouted quinoa½ teaspoon sea salt2 tablespoons coconut butter

Alkaline water

Directions: Mix ingredients to make a paste. Form into toast size patties, and dehydrate inan oven at 110 F for 8-10 hours. Flip over and dry some more (1 hour should

do it). Use with dips, nut butters, or as a snack by itself.

Desserts and Snacks

Van i l la Tom ato Sorbe t Serves 1-2

Ingredients: 1 lbs. cherry tomatoes, rinsed and dried1 tablespoon vanilla extract1-2 cups alkaline water1-2 tablespoons liquid lecithin (optional)Liquid Stevia to tasteSea salt to taste

Directions: Freeze tomatoes in the freezer for 1 hour, until they feel frozen but still soft tothe touch. Mix all ingredients in a blender, adding Stevia and salt to taste.Serve immediately. Alternatively, you can store the mixture in shallow dish andreturn to freezer for another hour, until frozen. Then break up into pieces andserve.

Rice Puddin g Serves 2

Ingredients: 3 cups cooked millet1 cup soy or rice milk 1 tsp. vanilla extract to taste2 tsp. cinnamon to taste1/8 tsp. Stevia to taste





coconut. Serve or refrigerate for later. If well-covered, it should keep for 2 daysin your fridge.

St . Pa t ty ' s Fros t ing Serves 1

Ingredients: 1 cup organic green raisins, soaked1 cup alkaline water for soaking1 ripe avocado3 tbsp raw honey or organic maple syrup to taste (optional)1 tsp pure vanilla extract1/2 cup raw carob powder (or more if you like)

Directions: Soak the green raisins in the alkaline water for an hour. Pour the water intoyour food processor, and using the "S" blade, blend the avocado, and honeytogether. Gradually add the vanilla extract and the carob powder (last). You'llneed to adjust the sweetness to your liking as you add the raw carob powder.

Once thoroughly blended, use it to frost your Carob Nut Log! YUM!

Carob Nu t Log Serves 2

Ingredients: 1 cup raw almonds, soaked 1 hr, drained & rinsed

2 cups raw sunflower seeds, soaked 1 hr, drained & rinsed

1 cup organic raisins, soaked in 1 cup water

1 cup raw walnuts

1 cup raw carob powderShredded young coconut for garnishing

Chopped nuts (optional)

Directions: Put the soaked almonds, sunflower seeds, and raisins in a food processor witha little water, and process it until it becomes smooth. Then add the rest of theingredients. You'll need to adjust the sweetness to your liking as you add theraw carob powder. Once the whole thing is smooth, roll the mixture on a flatsurface so it binds to form a log. Frost it with the St. Patty's Frosting (see thenext recipes). Garnish with the shredded coconut. Enjoy! :)

Stu f fed Figs Serves 5

Ingredients: 10 dried figs

1/4 cup shredded or ground coconut





10 tsp. raw almond butter

10 whole pecans

Directions: Split the pitted figs and fill them with almond butter. Roll in the coconut andpress the pecans on top. That's it! :)





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This is a shopping list that should help you in preparing the recipes listed in Appendix E: Menus & Recipes . You don’t need to go out and buy everything on this list at once. Get a few itemsfrom each category. If you plan your meals ahead of time, like I suggest in your homework assignments, you should be able to buy what you need, when you need it. Over time, yourkitchen will be stocked with all the great alkalizing and yummy foods!

Spices

• Real Salt™ (an alkalizing salt)

• Bragg™ Liquid Aminos

• Lemons and Limes (fresh)

• Cumin

• Cinnamon

• Garlic (fresh cloves and granulated)

• Ginger (fresh root is best; I one inthe freezer)

• Onion (fresh and flakes)

• Parsley (fresh and flakes)

Seeds & Nu t s

Always buy these raw. The natural oils in the salted or roasted kinds have become denaturedand are no longer healthy.

• Flax

• Sesame

• Almonds

Gra ins

• Spelt

• Buckwheat

• Millet

• Quinoa

Beans & Peas

You can buy beans in cans or in dried form, depending on whether you have the time it takesto cook them. Lentils, mung beans, and black-eyed peas cook the fastest.

• Lentils

• Mung

• Black

• Black-eyed

• Garbanzo

• Pinto

• Kidney

• White





Fresh Veget ab les

• Baby Greens

• Spring Greens

• Larger leafy greens (romaine, redleaf, butter leaf, etc.)

• Broccoli

• Spinach

• Red and green cabbage

• Celery

• Parsley

• Carrots

• Cucumber

• Cauliflower

• Squash

• Zucchini

• Sprouts (all kinds)

• Onions

• Chili peppers

Fresh Fru i t s • Avocado

• Lemon

• Lime

• Tomato

• Red, green, yellow, orange bell peppers

Ot h e r I t e m s

• Rice Dream® Milk or Soy Milk

• Almond Milk

• Oils (Olive, Flax seed, Udo’s Choice® blend)

• Vegetable broth

• Sesame Tahini (raw)

• Almond butter

• Sun-dried tomatoes packed in olive oil

• Flours (spelt, brown rice, millet, etc.)

• Sprouted wheat/grain tortillas




of these diets to help us lose weight, improve our digestion, or lower our cholesterol levels,they fail to deliver the promise of lasting good health. And to make matters worse, modernmedicine is telling us that staying healthy must be evermore confusing, complex, and tedious. Ibelieve that staying healthy and vital is simple .

Forget counting calories, fat/carb/protein grams, measuring the weight or size of your portions

to an exact scale, looking up each food to make sure it matches your body/blood type, or other “modern” ways of staying healthy. You’ve been doing that for God knows how long, and whathas it gotten you? If you have seen any positive results at all, you must have given up a portionof your sanity to keep up with all the requirements.

It turns out that the single most important measure of your health is the pH of your blood andtissues (how acidic or alkaline it is), and the best indicator of your body’s proper pH balance isthat of your blood. After all, your blood reaches every corner of your body, and the health of your blood is the health of all other liquids that surround your 70 trillion cells. And just as yourbody temperature is rigidly regulated, the pH of the blood must also be maintained at a narrowrange – mildly alkaline. Your body has fantastic survival instincts, and it will go to great lengthsto preserve that balance, including wreaking havoc on other tissues or systems.

“The pH level of our internal fluids affects every cell in our bodies. The entire metabolic processdepends on an alkaline environment. Chronic overacidity corrodes body tissue, and if leftunchecked, will interrupt all cellular activities and functions, from the beating of your heart tothe neural firing of your brain. In other words, overacidity interferes with life itself. It is… at theroot of all sickness and disease.” (pg 5-6,The pH Miracle , by Robert O. Young, PhD)

In fact, overacidity is what’s keeping that extra layer of fat around your waist, buttocks,stomach, or thighs (more on that later).

The goal of this course then, is to help you create the proper alkaline balance within your body. All you have to do is to notice, understand, and support your body – and I will teach you howto do this. I am committed to helping you attain your health goals. All I ask of you in return is

to stay committed to the course for just 5 weeks. If reclaiming the youth and vitality youthough you had lost with your childhood could take only 5 weeks, wouldn’t you want to stay thecourse?

Alkaline Diet Simplified! v3.0

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